WOD

Agate Pass CrossFit – HIIT Warm-up Metcon (Time) BUY-IN: 1000M ROW 3 ROUNDS: 30 Wall Balls 20 Knee Raises 10 Renegade Rows Buy-Out: 800M Jog

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (AMRAP – Reps) ab mat sit ups box jumps lunges v ups slam balls

Agate Pass CrossFit – CrossFit Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 off 11 Wall balls (20/14) or 30/20 5 Burpee Box jump overs (24/20) or (30/24) *1 rope climb every 90 seconds Scales Rope pulls Regular burpees 800 meter run subbed for

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (8 sets of 4 reps * 3 sec pause) WOD The Grip Killing Monsta!!! (Time) Start with… 400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+ then… Start with… 50 Double Unders or 100RX+ Then… 10/9/8/7/6/5/4/3/2/1 Shoulder to Overhead 115/75 or 135/95 RX+ 2/4/6/8/10/12/14/16/18/20 Russian KB

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m or Rows 250m, then switch each time. Can’t move on to next movement until all 100 Reps of that Movement are completed.

Agate Pass CrossFit – CrossFit

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) Tabata Rowing/Ski/Bike Buprees Wall Balls Alt R&L Side Plank Hollow rock AFTER PARTY Metcon (No Measure) Run a mile at 75% effort (jog)

Agate Pass CrossFit – CrossFit Crossfit Open Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Reps) Fight Gone Bad Style 3 Rounds Cal Row Renegade Rows Wall Balls Med Ball Sit ups Box Jumps *Rest 1 Min Between Rounds

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Handstand Walk (12-15 min PROGRESSIONS AND PRACTICE!!!) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups