WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

Agate Pass CrossFit – CrossFit Skill/Strength Kipping Pull up/t2b practice/MU progression (AMRAP – Rounds and Reps) 15 minutes to practice. WOD CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps) 14-Minute AMRAP of: 100 Double-Unders 50 Wall-Ball Shots, 20# / 10# 7 Muscle-ups *9 Foot Target* CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP

Agate Pass CrossFit – CrossFit HERO WOD McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Mins 12 Goblet Squat 12 Knee Raises or Knees to Elbow 200m Row Rest 1 Min

Agate Pass CrossFit – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Sydneys Bday WOD “21 RUN” 21 minute AMRAP Buy in=1997 meter Run (6.5 laps) Then. 21 Pull up 21 Front Rack Lunges 75/55 21 Toes to bar 21 Box Jump 24/20 21 Cal bike/row/ski Get as far as possible in 21 minutes SCALES

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 5 Rounds 3 min AMRAP 10 KB Swings 50 Jump Ropes 10 Vups 50 Jump ropes Max Push-ups *Rest 1 Min between roundsScore is Push ups

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Air Force (Time) For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) *4 Burpees at the top of each minuteMen will use a 95lb barbell. Women will use 65lbs.

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Reps) 5 Rounds Or If needed scale to 3 Rounds 1 min max cal. row 1 min Max sit up 1 min max Box Jump 1 min max distance farmer carry 1 min Burpees 1 min REST

Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (Time) 4 Rounds 21 KB swing 53/35 or 70/53 12 Pull ups or C2B 200 meter Run ?‍♀️ ? Scales KB options= scale to lighter weight or Russian PU options= Banded/jumping/ring row Run option=250 Row or 100m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY AB/ Row/Ski Cals Box Jumps Dips Plank Jumping Air Squats