WOD

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Split Jerk (15 Mins to Est 1 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 12/10 Cal Row 10 KB Swings (53/35 or 70/53) Rest 1 Min 5 Min AMRAP 7 C2B Pull Up 20 Double unders (50 Rx+) Rest 1 Min 5 Min […]

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) Four 5 minute AMRAP with 1 minute rest in-between rounds (record reps for each AMRAP): AMRAP 1: 10 Sit-ups 10 Box step or jump 1 minute rest AMRAP 2: 10 Lunge 10 Cal Row 1 minute rest AMRAP 3: 10 Slam Ball 10

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Weight) 10 Min EMOM (Every Minute On the Minute): 3 Snatch Grip Deadlift 6 Burpees Over Bar Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP: 5 Hang Snatch (95/65 or 135/95) 10 T2B 15 Lunges 200m Run

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 – CrossFit Warm-up HERO WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about

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 – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155#

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 Warm-up 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 minute

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