WOD

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Frannie (Time) First perform “Fran” 21-15-9 Thrusters (95/65) Pull up Rest 2 minutes Complete “ANNIE” 50-40-30-20-10 Double Unders Ab Mat

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (9 sets of 3 REPS 65% start weight off 1RM) WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy

Agate Pass CrossFit – HIIT Warm-up METCON Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: 10 Cal Row, Bike, or Ski Erg 10 Sit-ups 10 DB Snatch 10 Air Squats 10 Ring Rows

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (5 Rounds for reps) TABATA TUESDAY 5 movements (8 times each of 20 sec on 10 sec rest): Wall Balls Cal Row/Bike/Ski Erg V-ups Farmer carry (2 reps per length ropes to rig) Kettlebell Swing

Agate Pass CrossFit – CrossFit Skill/Strength Overhead Squat (7 sets of 3 !starting at 75% 1RM) WOD Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) Four 5 minute AMRAP’s, with 1 minute rest in between AMRAP’s: AMRAP #1: 10 Slam Balls 10 Lunge AMRAP #2 10 Box Steps ( or jumps) 10 Ring Row AMRAP #3 10 Burpees 10 Shuttle Run (5 reps per 50 feet) with plate

Agate Pass CrossFit – CrossFit Labor Day YOU PICK!!! White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. Rowing 20 KB swings 53/35 20 DB Snatch 50/354/20/18 RETEST 35 min time cap Breasticular Beatdown 3 “Gonads” (AMRAP – Reps) Second Event Announcement!!! RX division “Gonads” 400 meter Run (together) 100 Thrusters

Agate Pass CrossFit – CrossFit WOD

Agate Pass CrossFit – CrossFit HERO WOD Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army Sgt.

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m Row 50 DB Push Press 40 MB Russian Twists 30 Russian Kettlebell Swings 20 Burpees 100ft Broad Jump 20 Burpees 30 Russian Kettlebell Swings 40 MB Russian Twists 50 DB Push Press 800m Run