WOD

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder Press (6×4) Build to AHAP WOD Metcon (5 Rounds for reps) 5 Rounds 3 Min AMRAP 18/14 Cal Row 1 Rope Climb 50 Double Unders Max Rep Kettlebell Swing (53/35 or 70/53 Rx+) 1 minute rest in between roundsyour score is the total number of KBS

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Mountain climbers Walking lunges Jump Rope Dough boys DB Push press

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Balance (12 by 3 Snatch balance EMOM (12 mins)) stay Consistent and work on speed under the bar! Advanced athletes work up to AHAP (65%+ to start). New athletes and Beginners (FORM/TECH FOCUS) WOD Metcon (Time) 4 Rounds 4 Snatch (115/80) OR squat Snatch for RX+ Advanced

Agate Pass CrossFit – CrossFit Warm-up Strength Back Squat (4×6) Starting at 60-65% Stay at the same weight or built to a heavy set Metcon Metcon (Time) 3 Rounds 400m Run 20 DB Snatch (50/35) 15 Box Jumps (24/20) 10 Toes 2 Bar Buy Out: 30 Burpees

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

Agate Pass CrossFit – CrossFit HERO WOD White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell snatch 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

Agate Pass CrossFit – CrossFit Warm-up WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Goat work

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy-in 1K Row 21-15-9 Wall Balls Ring Rows Sit-up Buy-Out: 1K Row

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays 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 calories rowed, burpee reps and