WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 1 Run 100m 1 Work, Switch after complete 100m 21 Min AMRAP 10 Hand Release Push Ups 12 V-Ups 15 Air SquatsPut individual meters ran in notes Metcon Rest 3 Mins directly after 21 AMRAP Metcon (AMRAP – Reps) 3 […]

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) Tabata Rowing/Ski/Bike Buprees Wall Balls Alt R&L Side Plank Hollow rock AFTER PARTY Metcon (No Measure) Run a mile at 75% effort (jog)

Agate Pass CrossFit – CrossFit Skill/Strength Overhead Squat (9 sets of 3 Reps) WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 120 Jump Ropes (or 60 Double Unders) 8 DB Hang Cleans 10 DB Shoulder Press 200m Run 8 DB Hang Cleans 10 DB Shoulder Press 500m Row 8 DB Hang Cleans 10 DB Shoulder Press 21 AB Cals 8 DB Hang Cleans 10 DB Shoulder to

Agate Pass CrossFit – CrossFit HERO WOD Terry (Time) For Time: 1-Mile Run 100 Push-Ups 100m Bear Crawl 1-Mile Run 100m Bear Crawl 100 Push-Ups 1-Mile RunIn honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, LouisianaTo learn more about Terry click here

Agate Pass CrossFit – CrossFit Skill/Strength Front Squat (12 minutes to establish 3 rep Max) WOD Metcon (Time) 5 Rounds 10 TTB or 12 Overhead Plate lunges 45/35 14 Cals on Rower

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Calories) Every 3 Minutes for 18 minutes (6 sets) 5 Burpees 10 DB Snatch 7 to 10 AB CalScale accordingly so you have at least 15 Sec of Rest *Score will be accumulated AB Cals AFTER PARTY Metcon (No Measure) 2-3 sets 30s Left side plank 15s

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (4 sets of 10) WOD Metcon (Time) Teams of 2 10 rds (Each) 250m Row 10 Burpees * Rower is always occupied *

Agate Pass CrossFit – CrossFit Skill/Strength Kips AND Dips (AMRAP – Reps) Kips and dips 10 min EMOM Odds=kip practice (any kip practice *TTB, MU, PU, C2B) Even= max dips (ring, ghd, box) WOD Metcon (AMRAP – Rounds and Reps) AMR 15 Minutes: 15 Russian Kettlebell swings 53#/35# 10 Pullups 100ft Bear Crawl *Every 3

Agate Pass CrossFit – HIIT Warm-up Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Metcon Metcon (Time) 3 rounds 30 KB front rack lunge 100m Farmers Carry 30 Goblet squats