WOD

Agate Pass CrossFit – CrossFit Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click hereSOLO OR PARTNER SPLIT IN 2

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 7 Min AMRAP 1x Alt DB Snatch (1,2,3..) 2x Burpees (2,4,6..,) Then Rest 1:30 Min 5 Mins AMRAP 1x Alt DB Snatch 2x Burpees Then Rest 1:30 3 Min AMRAP 1x Alt DB Snatch 2x Burpees

Agate Pass CrossFit – CrossFit Skill/Strength WOD CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Sit-ups Bike (Cals) Slam Balls Row (Cals) Note: Farmer Carry 100 feet – Every 2 minutes

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 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds 8 Plate G2OH 10 Ring Rows (or Pull ups) 20 Vups Run 200m Rest 30 Sec Then… 2 Rounds 6 Plate G2OH 8 Ring Rows (or Pull ups) 18 Vups Run 200m Rest 1 Min Then… 2 Rounds 4 Ground to Overhead 6 Pullups

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (Establish a 1RM in 12 mins.) Back Squat (2 x max reps at 50% of the days 1RM) Rest 2 mins between sets WOD CrossFit Games Open 18.zero (Time) 21-15-9 Dumbbell Snatches 50/35 Burpees Jumping Over the DumbbellsTo learn more about CrossFit Games Open 18.zero click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Mountain climbers Walking lunges Jump Rope Dough boys DB Push press

Agate Pass CrossFit – CrossFit Skill/Strength 1 high hang+1 mid hang + 1 full Clean (15 minutes to complete 10 sets) 1. go light or from power/hang… work on form/technique 2. stay at same weight for entire 10 sets 3. Build to as heavy as possible WOD Metcon (Time) 4 Rounds 3 Rope Climb/ legless