WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 50 Mountain Climbers 25 Pushups Plank 1 min Jump Rope 1 min ***Rest 1 min***

Agate Pass CrossFit – CrossFit HERO WOD Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 DB Hang squat cleans, 35# 25 Back extensions, 30 Wall ball shots, 20# 3 Rope climb

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Slam Balls 20 Burpees 30 Wall Balls 30 Lunges (weighted optional) 40 Double Unders (3:1) Rest 2 Mins 12 Min AMRAP 10 Slam Balls 20 Burpees 30 Wall Balls 30 Lunges (weighted optional) 40 Double Unders (3:1) AFTER

Agate Pass CrossFit – CrossFit Skill/Strength 5k Run (Time) Max Effort 5k RunDAY BEFORE 17.4 KEEPING WORK LIGHT ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21 Cals (Rower, Erg, or AB) 21 Burpee Box Jump 21 Dips 15 Cals (Rower, Erg, or AB) 15 Burpee Box Jump 15 Dips 9 Cals (Rower, Erg, or AB) 9 Burpee Box Jump 9 Dips Rest 2 mins 9 Dips 9 Burpee Box Jump 9

Agate Pass CrossFit – CrossFit Warm-up Conditioning 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (Time) 3 Rounds 10 Bench Press (135/95) (185/135RX+) 20 Box Jump (24/20) 400m Run

Agate Pass CrossFit – HIIT Warm-up Conditioning Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds Metcon Metcon (5 Rounds for reps) TABATA Tuesday Rowing Cals KB Swings Knees 2 Elbow on Ropes Pistols Alt DB Snatch

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (11×1) WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press

Agate Pass CrossFit – CrossFit Warm-up Deadlift (7 sets of 3 (touch N Go)) Skill/Strength WOD Metcon (Time) 5 Rounds 10 Handstand Push ups/Strict RX+ 2 rope climbs.

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here