WOD

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (10 Rounds for reps) 20min EMOM First min: 3 Clean and Jerks (155/105) or (185/135) Second min: 10 Wallballs (20/14) *add 1 wallball each round Skill/Strength Back Squat (3 sets of 10 reps @50-65%)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Today we will be practicing our Double Unders for the skill portion and attempting to Establish a new Unbroken Rep PR (10-15 minutes of total practice/work) please Remember your jump ropes! If you would like to be custom fit and sized for your own rope just ask Frannie

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008To learn more about Ship click here

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Rack Lunge (10×1) 10 min EMOM of 6 rep (3 each leg) AHAP. Remember these are walking lunges. We did this a couple weeks ago… See if you can push yourself further than you did last and hit a PR! Metcon Metcon (Time) 4 Rounds of Cindy

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Hang Snatch (1 Rep Every 30 Sec) Starting @ 60-75%. Hang Power Snatch Every 30 Secs for 8 mins Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 SDHP 95#/65# 10 Push Press (Same Load) 200m Run

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds 15 Wallballs 15 Hand release push-ups 2min rest 2 Rounds 20 Wallballs 20 HR push-ups 2min rest 1 Round 30 Wallballs 30 HR push-ups Endurance Training Metcon (12 Rounds for time) Rowing Sprints 3X300m 4X200m 5X100m 30 sec rest between each intervalScore is each

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (4X4 AHAP) Start @ 75-80% your last rep on each set should be almost failure but push through without breaking form. Rest 2 Min between sets. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Snatches (115/75)(135/95 Rx+) 15 T2B 15 Pull Ups

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here

Agate Pass CrossFit – CrossFit Benchmark WOD Warm-up Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest