WOD

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (4 sets of 8) WOD Metcon (Time) 4 Rounds 200 meter Run 10 thrusters 115/75 5 Turkish Get up Each arm 53/35

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

Agate Pass CrossFit – HIIT Warm-up Skill/Strength Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds Metcon Metcon (4 Rounds for reps) 4 Rounds 1 Minute of each Cal Row Wall Ball Med Ball sit ups Ring Rows Burpees *1 Min

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Squat Snatch form and technique work 15-20 minutes focused ln Squat Snatch Practice WOD Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 4 Burpee Box Jump over (24/20) (24/30) 8 T2B 4 S2OH (135/95) (185/155)

Agate Pass CrossFit – HIIT Warm-up Metcon (Calories) 10 Min EMOM Odds: Sprint Cals on rower Evens: 50-65% effort Cals on Rower Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 5 Box Jumps 10 Burpees 15 KB Swing Rest 1 Min Between RoundsDurning rest walk around. DO NOT stop moving

Agate Pass CrossFit – CrossFit Partner WOD Terrific Two (Time) With a partner only one person working at a time: 100 KB swings *400m run 100 barbell Thrusters *400m run 100 med ball sit ups *400m run 100 barbell Thrusters *400m run 100 KB swings * partners run at the same time

Agate Pass CrossFit – HIIT Warm-up Skill/Strength Metcon (AMRAP – Reps) 16 Min EMOM Row 100m First 8min=Max Dough Boys 2nd half=max lunge (15 Sec Transition)Score is Dough Boys L&R=1 Metcon Metcon (Time) Buy in 100 Jump Ropes 21-18-15-12-9 DB Thusters sub push press if legs are toast Ring Rows 800m Run

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Metcon Metcon (AMRAP – Reps) 3 Rounds – Fight Gone Bad Style Box Jumps – 1 min Abmat Sit-ups – 1 min Kettle bell swing (Russian) – 1min Burpee – 1 min Farmer Carry – 1 min Rest – 1 min AFTER PARTY Metcon (Calories) Coaches Choice

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21/18/15/12/9/6/3 Wall Balls KB Swings Jump Lunges AFTER PARTY Metcon (No Measure) Tabata Abs Hollow Rocks Plank