WOD

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Grace Strength (4 x 10) 4×10 Clean & Jerks 60-70% of grace weight preformed 2 weeks ago. Rest 1-1:30 in between sets. Metcon Metcon (Time) 100 Double Unders 6 Renegade Rows 12 DB Snatches 75 Double unders 8 Renegade Rows 16 DB Snatches 50 Double unders 10 Renegade […]

Agate Pass CrossFit – CrossFit Warm-up Metcon Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k Row Metcon Metcon (Time) 4 Rounds 400m Run 15 Deadlifts (185/135#) 20 Box Jumps

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10×3) Start weight @ 75-80% of 1 Rep Max. Each set of three is touch and go. Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 8 OH Squats (95/65#) OR (135/95)RX+ 8 Lateral Burpee over bar 200m run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 10 Min EMOM (10×3) 1 Hang Squat Snatch 1 Power Snatch 1 Full SnatchEvery minute on the minute for 10 minutes you will preform this snatch complex. Start weight @ 65-70% of Snatch 1 rep max. you may build weight but you must do the same weight for

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (10×2) 1 Push Jerk + 1 Split JerkStart @ 75-80% of Push Jerk 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 60 Double unders 50 Flutter Kicks 40 Slam Ball 3 Rope Climbs or Legless RX+

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (1 Rep Max) You are given 12 mins to Establish 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds – 3 min AMRAP (chief style) 3 Power Snatches (105/75#) 6 Pull ups 9 Wall Balls (20/14#) Rest 1 min between rounds

Agate Pass CrossFit – CrossFit Warm-up Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click hereForward roll? You Tube “Crossfit Forward

Agate Pass CrossFit – CrossFit Warm-up Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#5 min time cap. Pick weight accordingly. Metcon Metcon (3 Rounds for time) 3 x 400m Run Rest 2 mins between sets Metcon Metcon (2 Rounds for reps) Tabata Hollow Rock Push UpsScore is total reps of 8 rounds

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (8 x 2) From the floor start at 75-80% of 1RM. First front squat may be a squat clean. Metcon Metcon (Time) 7 Rounds 3 Muscle Ups 7 DB Thrusters (50/35#) 15 Cal Row **20 min time cap**