WOD

Agate Pass CrossFit – CrossFit Skill/Strength 800m Run (Time) Max Effort 800m Run WOD Metcon (Time) 15-12-9-6-3 Clean And Jerk 95/65..155/105 Pull ups

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (10×3) Tempo Push Press: 3 second pause at front rack before doing an explosive push press then 3 second eccentric back into front rack position Work up to AHAP Metcon Metcon (Time) 50/40 Cal Row 50 Front Squat (45/35)(75/55) 35/30 Cal Row 35 Front Squat 20/15

Agate Pass CrossFit – HIIT Metcon (Time) 21-18-15-12-9-6-3 Row/AB/Ski Erg for Cal Ab Mat Sit-ups Plate G2OH Russian Twists w/Plate After Party Coaches Choice

Agate Pass CrossFit – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) 3 person Team, one person working at a time. AMRAP 30 minutes 100 Burpees 100 Box Jumps (24″)(20″) 100 Cal Row 100 DB Snatch (50)(35) 100 Squats 100 Hang Cleans (115)(75)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swing 800 meter Run Buy out run Walk for 3 minutes. Then…SKI ERG MAX 2 MIN AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

Agate Pass CrossFit – CrossFit Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-upsIn honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.To learn more about

Agate Pass CrossFit – HIIT Warm-up Metcon FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3x

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Metcon (5 Rounds for reps) Tabata Style 1. Push Press 95/65 or 135/96 2. Sit ups/V-ups or GHD/ L-Sit 3. KB Swings 53/35 or 70/53 4. Static holds (handstand or plank) 5. Burpees ? Lowest # for each movement will be score for that movement! ???

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. 10m Sprint 2. Burpees 3. Lunges (add weight *optional) 4. DB Push Press 5. Scissor Kicks AFTER PARTY COACHES PICK

Agate Pass CrossFit – CrossFit Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (Time) 4 Rounds 30 DU 20 overhead walking lunge W/plate 45/25 10 Deadlift ? 185/135 or 225/185