Month: June 2015

6/30

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean (10 min EMOM 2 reps ) WOD Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 thrusters (95/65) or (115/85)Rx+ 1 rope climb or Legless RX+ rest 3 min 7 min AMRAP 7 V-ups 7 Lunge Jumps

fight gone bad

Agate Pass CrossFit – CrossFit Warm-up WOD 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 Back Squat (5×3 @75-80 after FGB)

saturday fun!

Agate Pass CrossFit – CrossFit Metcon (Time) in teams of 2, Complete 6 Rounds for time of 5 strict HSPU 10 Power clean (135/95) 15 Burpees 20 KB swings 25 wall balls

6/26

Agate Pass CrossFit – CrossFit Happy Friday! Skill/Strength Deadlift (15 Minutes to establish a 3 Rep Max (touch n go)) Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) 8 min Amrap 12 KB Swings (53/35) or RX+ (70/53) 12 Box Jumps 24/20 (36/30) Rest 4 min 8 min Amrap 12 Chest …

6/26 Read More »

6/25

Agate Pass CrossFit – CrossFit Weightlifting Split Jerk (10 Min. EMOM 2 reps ) WOD Metcon (AMRAP – Rounds and Reps) DOUBLE DRIBBLE (AMRAP – ROUNDS AND REPS) 10 Min AMRAP of: 15 Wall Balls (20/14) 30 Double Unders

6/24

Agate Pass CrossFit – CrossFit Warm-up snatch complex 1 Snatch 10 min every min on the min – for 10 total reps: 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat WOD Metcon (Time) 4 Rounds 200m run 15 Burpees 7 Front Squat (115#/85#) or RX+ (155/105)

Basketball

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) Basketball 20 Min AMRAP 100ft Bear Crawl 2 Rope Climbs 10 GHD sit-ups (weighted is an option) 200ft Farmer Carry 5 Box Jumps Every 2 mins on the minute (36/30)

6/22

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 hang clean+ 1 Jerk (10 min EMOM) WOD Metcon (Time) “Hammies” 3 Rounds for time of: 400 m Run 12 Dead-lifts (225/155) 21 Box Jumps (24/20)

The Saturday After

Agate Pass CrossFit – CrossFit Metcon (Time) 4 Rounds for time (Rower set up on the concrete) 500 meter row KB farmer carry to the wall (24k/16k) 10 HSPU 20 ab-mat sit ups KB farmer carry back to rowers Run 400 meters *COMPARE TO JULY 5, 2014*

6/19

Agate Pass CrossFit – CrossFit Weightlifting Split Jerk (12-15 mins to establish 1 Rep Max Split Jerk) Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn …

6/19 Read More »

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.