WOD

Agate Pass CrossFit – HIIT Warm-up Metcon 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds) Death by… Burpee Box Jumps AFTER PARTY Metcon (AMRAP – Reps) 2 Mins Max Wall Balls

Agate Pass CrossFit – CrossFit HERO WOD Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-upsIn honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008To learn more about Gator click here

Agate Pass CrossFit – HIIT Warm-up Metcon FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3×8 week retest!!!

Agate Pass CrossFit – CrossFit Skill/Strength Overhead Squat (5 sets of 7 reps) WOD Metcon (Time) 21-15-9 Power Cleans 95#/65# or 135/95RX+ Dips Then… 9-12-15 Hang Cleans (Same weight) Toe to Bar

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Annie HIIT (Time) Buy in: Run 800m “Annie” 50-40-30-20-10 Double Unders Ab Mat sit ups Buy out: Row 1k

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (7 sets of 3 TNG (touch N Go)) WOD Metcon (Time) 40-30-20-10 DB snatch 50/35 Sit up or GHD RX+ Lunge with DB overhead *25 Min Time Cap

Agate Pass CrossFit – HIIT Warm-up Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (AMRAP – Reps) 20 EMOM Odds: 10 Cals Evens: 10 WB Rest 1 Min Then… 1 Min Max Ab Mat sit upsScore is max sit

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (15 min to find 1RM) WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Min AMRAP 10 Wall Balls 10 Med Ball Sit Up 10 Burpees *Rest 1 Min inbetween RoundsLike Chief style, start where you left off. AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here