WOD

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (AMRAP – Rounds and Reps) “Chief style” 3 burpees 6 Russian twist 53/35 9 Jumping Air Squat *5 Rounds of 3 min AMRAP. 1 min rest between. Metcon (AMRAP – Rounds and Reps) “Chief style” 3 burpees 6 Russian […]

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here Skill/Strength 8 sets of 100 meter sprints on rower

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch Grip Deadlift (8×3) Metcon Metcon (Time) 7 Rounds 100 m Run 7 Chest 2 Bar (MU Rx+) 7 Front Squats (95/65) (135/95 Rx+) 7 HSPUs

Agate Pass CrossFit – CrossFit Warm-up Weightlifting You will have 15 mins to complete the Backsquat Cycle Back Squat (1×10) 10 reps @ 50% Back Squat (1×8) 8 Reps @ 60% Back Squat (1×6) 6 Reps @ 75% Back Squat (1×4) 4 reps @ 85% Metcon Metcon (Time) 3 Rounds for Time: 12 power snatch

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 min EMOM Odd min 5 Strict HSPU (or Seated DB Press) Even min 10 T2B WOD Metcon Metcon (Time) 50 Doubles OR 3:1 Ration singles 25 Pull ups 50 Doubles 25 Overhead Squats (95/65) or (135/95) RX+ 50 Doubles 25 Pull-ups 50

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007To learn more about Zembiec click here

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 15 mins to complete all sets Overhead Squat (1×10) 1 set of ten @ 50-55% Overhead Squat (3×3) Start @70-75% Overhead Squat (5×1) As Heavy As Possible Metcon Metcon (Time) 2 Rounds 200m run 9 Deadlifts(155/115) or 185/135RX+ 200m run 6 Clean & Jerks (135/95) or 155/115RX+ 200m

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD 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 Warm-up Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 KBS (53/35)(70/53) 12 Box Jump (24/20)(24/30) 6 Snatch (95/65) (135/95) 1 Rope Climb (legless RX+)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Rack Lunge (10 Min EMOM (AHAP)) 8 Walking lunges with a barbell in the front rack position AHAP=As Heavy As Possible Metcon (AMRAP – Reps) 6 Rounds 90 sec on 1 min off 5 burpees 10 pull-ups with remaining time do as many hang cleans (135/95) as