WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 3 Rounds (20 minute time limit): 20 AB/Ski/ Row 20 Shuttle Runs (50″) 20 Burpees 20 Walking Lunges 20 Plate G2OH AFTER PARTY Metcon (Time) 800m Run

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsSub Ring Rows for pull ups to scale

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Goat work

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Kips AND Dips (AMRAP – Reps) Kips and dips 10 min EMOM Odds=kip practice (any kip practice *TTB, MU, PU, C2B) Even= max dips (ring, ghd, box) Metcon Metcon (Time) 100 Double Unders 60 Wall Balls (20/14) 40 T2B 100ft bear crawl or 50ft HSW Rx+ 40 T2B

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee Raises 8 KB Swings **Rest 4 Mins** 6 Min AMRAP 10 Box Jumps 6 Renegade Rows

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Metcon Metcon (Time) 5 Rounds 200m Run 12 Burpee Box Jump Over (24/20) 6 Hang

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TAXDAY: Wall balls Shuttle run Push press Jump rope V up

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Box Jumps Or Steps 100 Russian KB Swings

Agate Pass CrossFit – CrossFit Warm Down Weightlifting Snatch Balance (12 Min EMOM) Metcon Metcon (Time) 30-20-10 DB Thrusters (45/25 or 50/35) Vups

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click here