WOD

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Goat work

Agate Pass CrossFit – HIIT WOD Metcon (Time) 21-15-9 DB Snatches Squats Ring Rows/Pull up Every 3 minutes do 50 Jump Rope

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Bench Press (7×3) Start at 65-70% Metcon Metcon (Time) 21-15-9 Overhead Squats 115/80 Pull Ups

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds 400m run 10 Box Jumps (24/20) 15 Deadlift (185/135) 6 pack club Metcon (No Measure) 5 rounds 10 Hollow Rocks 10 V Ups 10 Russian Plate Twists 10 second hollow hold 1 min rest

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) AMRAP (20 minute): 15 Plate to Overhead 15 Windshield Wipers 15 Slam Balls

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (6×4) Starting at 70-75% 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Front Rack Lunge (95/65 or 135/95) 8 Hang Power Snatch (same weight) 6 Bar Facing Burpees

Agate Pass CrossFit – HIIT Warm-up Jog 800 meters Lunge 50 ft Bear Crawl – straight legged 50 ft Downward dog to push up to cobra (5X) Pigeon (3x both legs for 20 Seconds) 10 Squat 10 Push ups Metcon Metcon (5 Rounds for reps) Tabata (8 Rds: 20 sec on, 10 sec off for

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Cal Row 10 Wall Balls 10 Ring Row 10 Push ups 10 Walking Lunges with Plate Over Head

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, AfghanistanTo learn more about Jenny click here

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) All sets done @ 85% of 1 Rep Max Metcon White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. Rowing 20 KB swings 53/35 20 DB Snatch 50/35