WOD

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (10 x 1) We worked two weeks ago on perfecting the form of the split jerk. Now put those skills to use and build to a very heavy last set. If you were not here that day, ask to do a light 10×3 getting help from […]

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 x 3) Preform 5 Wall balls directly after each set then rest 1:30 until next set. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Hang Squat Cleans (115/75#) 8 T2B 30 Double Unders

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 10 Min EMOM (10 x 3) Odd: 3 Shoulder Press Even: 3 Strict Pull ups or 3-6 strict Chest 2 BarShoulder press weight should be 75% of 1RM and keep the same weight the whole EMOM Metcon Metcon (Time) 4 Rounds 9 KB SDHP 10 Russian Twists 11

Agate Pass CrossFit – CrossFit Warm-up Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds 10 Deadlifts (225/155#) 10 Wall Balls (20/14#) Rest 2 mins 2k RowTime recorded will be the fiver rounds. During the two min rest, set your rower for a 2k. Start row once the 2 mins has ended. Note your 2k time in your notes.

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds) Death x KB Swings (53/35#) 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

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 high hang+1 mid hang + 1 full Clean (10 Min EMOM) Metcon Metcon (5 Rounds for reps) 5 Rounds 3 Min 1 Rope Climb 20 GHD Sit Ups Max Double Unders *Rest 1 MinScore is Double Under Reps per round

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (7 x 3) Start @ 75-80% of 1RM. Try and stay at a consistent weight through out all sets. We are working on strengthening the Deadlift, not maxing out. Metcon Metcon (Time) 5 Rounds 400m Run 15 Thrusters (95/65) (135/95# Rx+)

Agate Pass CrossFit – CrossFit Warm-up Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Agate Pass CrossFit – CrossFit Warm-up Metcon Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005To learn more