WOD

Agate Pass CrossFit – CrossFit Warm-up Strength Push Press (6×6) Starting at 55% of 1 Rep Max Metcon Metcon (Time) 21-15-9-6-3 Hang Snatch (95/65 or 115/80) Cal Row Vup (GHD Rx+)

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Karen and a mile (Time) 150 wall balls 20/14 1 mile Run (5 Laps) Reps can be broken up how you would like.*you can stop and take a lap at any point. You just must complete all 5 laps and 150 wall balls to complete. (Scale run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 12 Box Jumps 10 Sumo Deadlift High Pulls 8 Knee Raises Every 3 Min on the Min run 200m

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) 10 min EMOM Evens= max sit up/ GHD Odds= Handstand holds WOD Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump rope Burpees Wall Balls Med Ball sit ups Alt jumping Lunges

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (8×4) Starting weight 60-70% 1 Rep Max WOD Metcon (Time) 4 Rounds 10 Box Jump (24/20 30/24Rx+) 8 Hang Clean (115/80 155/105Rx+) 6 Burpee over bar (Bar facing Burpee Rx+)

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (4 Touch N Go EMOM 10 mins) WOD Metcon (2 Rounds for reps) 8 minute AMRAMP 100 meter run 10 Handstand Push Up 10 Toes to bar Rest 2 min 8 min AMRAMP 100ft walking lunge 10 Russian Swing 53/35 or 70/53Each 8 min EMOM has its

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 10 Rounds 100m Sprint 10 Ab Mat Sit ups Metcon Metcon (Weight) 10 Min EMOM Odds 8-10 Cal Row Evens 10 DB Push PressChoose an weight the you can complete all time Push Presses in

Agate Pass CrossFit – CrossFit