WOD

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Grip Deadlift (6 sets of 4 reps 105%+ of last 1RM snatch) WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min work and 1 min. REST (Chief style) 4 pistols 6 DB Snatch 50/35 8 Toes To Bar

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (7 sets of 3 reps (3 second pause) 60%+1RM) WOD Metcon (Time) 5 Rounds 3 Rope Climbs 10 Shoulder to Overhead 115/80 or 155/105 Every 2 mins until completion. 10 V-ups OR GHD RX+ 20 min time cap (Pick a weight you can sustain. We Shouldnt

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Hang+Jerk 10 Min EMOM (10×1) 10 Min EMOM 1 Hang Clean + 1 Jerk Metcon Metcon (Time) 25 Calorie Row 30 KBS(53/35) or (72/53) 20 Calorie Row 25 KBS 15 Calorie Row 20 KBS 10 Calorie Row 15 KBS 5 Calorie Row 10 KBS

Agate Pass CrossFit – CrossFit Warm-up HERO WOD The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn

Agate Pass CrossFit – CrossFit Warm-up Strength snatch balance + 2 Overhead squats (10×1) Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 30 Cal Row 3 Bear Complex (95/65 1 min rest 5 min AMRAP 20 Cal Row 3 Bear Complex 1min rest 5 min AMRAP 10 Cal row 3 Bear Complex1 Bear

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Goat work

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 12 Min AMRAP 21-15-9 Box Jumps DB Snatch Rest 1 min 9 Min AMRAP 15-9-6 Box Jumps DB Snatch Rest 1 Min 6 Min AMRAP 9-6-3 AMRAP Box Jumps DB SnatchStart each AMRAP from the beginning. Score is for total Rep each round

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 6 T2B 9 Box Jump (24/20″) 12 Push Press (95/65#)

Agate Pass CrossFit – HIIT Warm-up Metcon 11/6/17 (Time) 4 Rounds 10 Turkish Get ups (5 ea side) 20 Hand Release Pushups 30 Butterfly Situps Rest 1 Min