WOD

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (No Measure) 10 min EMOM Evens= gymnastic handstand or walk practice Odds=kip practice WOD Metcon (Time) 30 Shoulder to Overhead (75/50) 30 Back Squat (125/90) 20 Shoulder to Overhead (105/75) 20 Back Squat (155/110) 10 Shoulder to Overhead (135/95) 10 Back Squat (185/130) 800 meter run

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (3×10 AHAP ) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP “partner WOD” 10 cal Row 10 wall ball 30/20 10 Russian Swing 70/53

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) 20 MIN partner EMOM Partner 1: Max Cals on Rower Partner 2: Max Reps 2 min: Slam ball 2 min: Burpees 2 min: Sit-up/v-up/toes to bar/ghd 2 min:Wall Ball 2 min: DB push press AFTER PARTY 800 meter Run or 1mile if you “Want

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

Agate Pass CrossFit – CrossFit Skill/Strength Shoulder Press (12 mins to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 60 Double unders 50 Flutter Kicks 40 Slam Ball 3 Rope Climbs or legless RX+ 10 Renegade Rows (50/35#) * 3 wall walks or 25ft Handstand walk every 2 minutes Sub to

Agate Pass CrossFit – CrossFit WOD Benchmark Thursdays WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT WOD 800m Run (Time) Max Effort 800m Run Metcon (AMRAP – Rounds) DEATH BY BURPEE BROAD JUMP Once you complete your death by Rest 1 minute then sprint 400 meters AFTER PARTY COACHES CHOICE

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) KB Hero Arnie – HIIT style 21 Turkish Get Ups (Right Arm) Rest 30 Sec 50 KB Swings Rest 30 Sec 21 KB OHS (Left Arm) Rest 30 Sec 50 KB Swings Rest 30 Sec 21 KB OHS (Right Arm) Rest 30 Sec 50 KB Swings

Agate Pass CrossFit – CrossFit Front Rack Lunge /KB Swing 20 min EMOM (EMOM 10/15) 20 min EMOM Odd: Front Rack Lunges (in place) 10 reps (5 per leg) 135/95# Even: 15 KB swings American style 70/53#RX HAS BEEN CHANGED 95/65 Lunges are in place, so push through the heel of the front foot to

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 3xYou will have 1 minute at each station to preform as many reps as possible. You will get one minute rest at the end of each cycle