January 2018

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21/18/15/12/9/6/3 Wall Balls KB Swings Jump Lunges AFTER PARTY Metcon (No Measure) Tabata Abs Hollow Rocks Plank

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Paused Back Squat (6-5-4-3-2-1) 3 Sec pause at the bottom. No bouncing Metcon Metcon (AMRAP – Rounds and Reps) “The Chief is Dead” 5 rounds 4 Min AMRAP 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95) *1 Min Rest

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 30 Rounds 5 Ring Rows or Pull Ups 10 Push Ups 15 SquatsPartner 1 goes then Partner 2 goes AFTER PARTY Metcon (No Measure) 12 Min EMOM 8 DB Push Press 16 Situps

Agate Pass CrossFit – CrossFit 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 6 pack club Metcon (AMRAP – Reps) Tabata core Pick 4 core movements