WOD

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (5 Rounds for reps) 10 Min EMOM Odds: 15 KB Swings (53/35 or 70/53) Evens: :45 sec Handstand HoldScore is all rounds completes, including not breaking on HS hold Metcon Metcon (Time) 21-15-9 Front Squats (115/80 or 155/105) Run 200m between roundsStart with 200m run

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Three Rounds of 1 minute each for: GHD sit-ups Goblet Squats Broad Jumps Bear Crawl Russian Twists

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 25 minute – AMRAP 20 Wall Balls 5 Renegade Rows 50 meter Bearcrawl Rig to Ropes 1 Rope Climb Bearcrawl back to Rig 10 Ring Rows Bearcrawl to Ropes 20 Cal (Bike, Ski, or Row)

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 Clean & Jerks (with Dumbells) 10 Box Jumps or Step Ups 10 Burpees 10 Wall Ball Sit-Ups

Agate Pass CrossFit – CrossFit Skill/Strength 2 Snatch Grip Deadlift + 2 Hang Snatch (EMOM 10 Min ) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21-18-15-12-9-6-3 Squats Sit-ups Push-up Lunges

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Reps) Tabata (20 sec on, 10 sec rest X8 per movement): Row (Cals) AB Mat Sit ups Wall Balls Plank Wind Shield Wipers After Party Coaches choice

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (5 sets of 5) Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed,

Agate Pass CrossFit – HIIT Warm-up 500 meter row 50 foot bunny hops 5 Downward dog poses with alternating Cobra poses 25 foot spyderman crawls 10 Scorpions 10 Burpees Individual Stretch Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: 20 Jump rope 10 Box Jump 10 Shuttle Run (50 Feet/rep) 10 Knee Raises 10