WOD

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3 starting at 70%1RM) WOD First In Last Out final WOD (Time) 5 up to 12 Burpee Box Jump over 24/20 Thrusters 115/75 15 min CAP

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Barabra HIIT STYLE! (Time) 3 Rounds 20 Ring Rows 30 Burpess 40 Sit-ups 50 Squats *Rest 3 mins between rounds (If you only want to rest 1 minute like the 9 0clock and be crazy you can do that too 🙂 Make sure to post how

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 11 Min EMOM (1×11) Hang Clean + JerkBuilt to AHAP Metcon Metcon (Time) 5 Rounds 5 T2B 50 ft Bear Crawl or 25ft HS Walk 12 DB Snatchs (50/35) Every min 5 Slam Balls (20/12)

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3 starting at 70%1RM) WOD First In Last Out final WOD (Time) 5 up to 12 Burpee Box Jump over 24/20 Thrusters 115/75 15 min CAP

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment,

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (3 Rounds for reps) Fight Gone Bad Style (3 rounds of 1 minute per movement): Row (Cal) Push Press Jump Rope AB Mat Sit-up Burpees 1 minute rest between Rounds

Agate Pass CrossFit – CrossFit CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65#

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Benchmark Thursdays WOD ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Reps) 3 Rounds of 1 minute work and 10 second transition: Row/Bike/Ski for Cal Shuttle Run (1 rep/50ft) Bike/Ski/Row for Cal Partner Wall Ball Sit-up Ski/Row/Bike for Cal Farmer Carry (1 rep per 50ft) 70 Seconds of Rest between rounds Coaches after party or add

Agate Pass CrossFit – CrossFit WOD Willy (Time) Three rounds for time of: Run 800 meters 5 Front Squats, 225# Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 poodIn honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012To learn