WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 30 Rounds 5 Ring Rows or Pull Ups 10 Push Ups 15 SquatsPartner 1 goes then Partner 2 goes AFTER PARTY Metcon (No Measure) 12 Min EMOM 8 DB Push Press 16 Situps

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Paused Back Squat (6-5-4-3-2-1) 3 Sec pause at the bottom. No bouncing Metcon Metcon (AMRAP – Rounds and Reps) “The Chief is Dead” 5 rounds 4 Min AMRAP 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95) *1 Min Rest

Agate Pass CrossFit – CrossFit Warm-up Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 6 pack club Metcon (AMRAP – Reps) Tabata core Pick 4 core movements

Agate Pass CrossFit – CrossFit HERO WOD Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010To learn more about

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Mins AMRAP 4 Turkish Get Ups 6 Goblet Squats 8 Russian Twists Rest 1 minUse the same KB all movements AFTER PARTY Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Goat work

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch balance + 2 Overhead squats (10 Min EMOM ) Metcon Metcon (AMRAP – Reps) FGB Style 1. S2OH (95/65) 2. T2B or Vups 3. Burpees 4. Front Rack Walking Lunge(Same load) 5. Russian Twists (45/25 Plate)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (6×2) Start @ 75-80% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Power Snatches (75/55) 30 Double Unders 15 Wall Balls (20/14) 30 Double Unders

Agate Pass CrossFit – CrossFit HOLIDAY WOD APCF 12 days of Christmas 2017 (Time) 1= Rope Climb 2- Turkish Get Up 53/35 3= Front Squat 135/95 4= Burpees 5=Toes To bar 6= Wall Ball 20/14 7= Deadlift 135/95 8=KB Swing (Russian) 70/53 9= V-up/GHD 10= Cal. Row/ Bike/ Ski 11=Pull ups 12= Dips Like the

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (6×4) Metcon Metcon (Time) 5 rounds 8 Hang Snatch (115/80) 6 OH Sqaut 40 Double Unders