WOD

Agate Pass CrossFit – CrossFit Warm-up 1 Push Jerk + 2 Split Jerks (Ten min EMOM ) Build to heavy set Metcon Metcon (Time) 4 Rounds 2 Rope climbs 10 OH plate walk lunge or 100ftRX+ (45/35) 15 Ab Mat sit ups or GHD ( Rx+)

Agate Pass CrossFit – CrossFit HERO WOD Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete

Agate Pass CrossFit – CrossFit HERO WOD Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (3 Rounds for reps) HITT Fight Gone Bad Style: 3 Rounds of 1 minute/movement Dumbbell Thrusters Lunge Wall Balls Burpees Shuttle Run (1 Rep/50 feet) Rest 1 minute between rounds Record total reps per each round

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 Rds 8 hang clean 135/95 or 185/135 6 Front Squats 8 Toes to bar *3 burpees every minute

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 200 M Run 20 ball ball sit-ups 10 Knee Raises 10 V ups 10 Box Steps or jumps 30 Jump Ropes

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Windshield Wipers Bike/Row/or Ski Push-up Plate Ground to Overhead 100 Ft Farmer Carry Every 3 minutes

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (8×4) Starting @ 70-75% 1 RM Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA (8 rounds per movement, 20 sec on, 10 sec rest) Kettle Bells Swings Cal Row Dumbbell Push Presss Lunge Jump Rope Log Reps for esch of the 5 movements