WOD

Agate Pass CrossFit – CrossFit Crossfit Open Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes […]

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell hang-cleans and jerks 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k Row75%-80% max effort for those of you signed up for the Open Max effort if not ? Metcon Metcon (Time) 3 Rds if completing open 5 if not. 10 OHS 75/55 10 Shoulder to Overhead 10 Front rack lunge

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy-in 1K Row 21-15-9 Wall Balls Ring Rows Sit-up Buy-Out: 1K Row

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 with 1 partner working at a time… 10 min AMRAP 10 Push ups 10 DB box step overs Rest 3 minutes 10 Min AMRAP 100m sprint or row 5 burpees Non-working partner L-Sits*Use one box higher than you

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (Time) 5 Rounds 100ft bear Crawl 10 Sit Ups or GHD Sit Up 10 Deadlift (185/135) 10 KB Swings (53/35)

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) TABATA (20 sec on, 10 sec rest ) X 8 Row Squat Box Jumps Push Press Superman

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5-5-4-4-3-3) Tabata Tuesday Metcon (5 Rounds for reps) Row for Cals Ring Dip HSPU T2B Lunge for Distance (5ft=1R) Scaled Row For Cals Box Dip Stink Bugs Knee Raise Lunge for Distance

Agate Pass CrossFit – CrossFit Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice)PREP FOR THE OPEN!!!!! WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 20 Cal Air Bike walk for 1 min 3 rounds: 20 slam balls 20 kettle bell swings 20 goblet squats 20 ab mat sit up *rest 1 min between rounds Buy Out: 20 Cal row or 200 single jump ropes