WOD

Agate Pass CrossFit – Open Gym

Agate Pass CrossFit – CrossFit Warm-up Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in.

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD 5k Row (Time) Max Effort 5k Row ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row 500m Leg kicks from rig 2 ropes Bunny hops back to rig 5 inch worms 10 superman 10 scorpions Metcon Metcon (AMRAP – Reps) 5 Rounds 3 Min AMRAP 20 Dough Boys 15 Slam Balls 10 Burpees Max Jump rope (or doubles) *Rest 1 MinScore

Agate Pass CrossFit – HIIT Warm-up Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Warm-up (No Measure) Group Warm Up and mobility Metcon Metcon (AMRAP – Rounds and Reps) 2

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) Starting @ 60-75% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) “The calm before the storm” 16 min AMRAP 200 meter run 10 DL 135/95 (light!!) 15 sit up 20 Lunge

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) 2 mins Row 2 mins AB 2 mins run wall to wall 2 mins Ski Erg Group Warm up Metcon Metcon (Time) Buy in 1 Leg Crank 21/15/9 AB Cals Knee Raises or T2B 200m Run or 250m Row Each Round Buy out 1 Leg Crank

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (5X3 AHAP ) Weightlifting Bench Press (2X Max effort @40%) Metcon Metcon (Time) 3 Rounds 30 Double Unders (3:1 singles) 20 Knees to Elbows 10 HSPU

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row or Bike for 4-6 min Group Warm Up Metcon Metcon (3 Rounds for reps) 7 Min AMRAP 15 KB Swings 15 Plate Ground to Overhead *Rest 1 Min 7 Min AMRAP 12 Calorie Row 12 Burpees *Rest 1 Min 7 Min AMRAP 10 Pullups or

Agate Pass CrossFit – CrossFit CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*