WOD

Agate Pass CrossFit – HIIT Warm-up 4-6 Mins of Rowing to start at a 70-80% pace Metcon Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP x2 150 Jump Rope or 50 Doubles 21 Box Jumps or Step ups 15 Dough Boys 9 Slam Balls Rest 2 Mins *****RepeatLearning the fundementals of a double under […]

Agate Pass CrossFit – CrossFit HERO WOD Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 21 Abmat sit ups 15 Air squats 9 Burpees Warm Down

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (5 Rounds for reps) TABATA Friday! 1. Bear Crawl (total feet) 2. Box Jump 24/20 or 30/24 3. Ring Dip or box dips 4. Air Bike for Max Cals 5. Goblet Squat 53/35 or 70/53

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 1 Min each Station 1-Squat 2-DB Press 3-Wall Sit 4-DB Rows 5-Plank from Elbows 6-Walking Lunges 7-Mountain Climbers 8-Push ups 9-Jumping Air Squats 10-Tricep dips ***Rest 1 min x2Score is max Reps Warm Down

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 12 Min AMRAP Min 1- Max Gob Squats Min 2-Russian Twists Min 3-KB High Pull (4 Rounds)Score Max Reps Warm Down

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Inverted Ring Rows (max reps 6 sets) WOD Metcon (Time) RETEST 10/3/16 50-40-30-20-10 GHD Sit Ups KB Swings (53/35#) (72/53 Rx+) **1 Rope Climb after each set

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 20 Min EMOM AB or Rowing 1. Burpees 2. Air Squats 3. Ab Mat Sit ups 4. Walking Ludnges 5. KB SwingsHalf the class will Row or Bike on min one while the other half works. going through sequence twice Score will be

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Split Jerk (12 MIN to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Deadlift 185/135 or 225/155 10 Burpee Over Bar