Month: August 2015

Shoulders n stuff

Agate Pass CrossFit – CrossFit Retest from 5/08! Use your WODify APP to check your performance from yesterday. Warm-up shoulder mobility work Gymnastics Ring Dips (Death by Ring Dips) FB OPTION Muscle up to Ring dips WOD Metcon (Time) 4 Rounds 10 deadlifts 225/155 or RX+ 275/180 40 Lunges or 20 pistols for RX+ 50 …

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The Chief

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5 reps) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

8/23/2015

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5 reps) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Josh’s Bday

Agate Pass CrossFit – CrossFit Metcon (Time) 800m run 20 pullups 20 GHD situps 20 clean & jerks 135/95 2 rope climbs 400m run 2 rope climbs 20 clean & jerks 135/95 20 GHD situps 20 pullups 800m run

Friday 8/28

Agate Pass CrossFit – CrossFit Back Squat (15 Mins to establish a 1 REP MAX) Metcon (Time) 50 Double unders 40 Alt DB snatch 50/35# 30 Wall balls 20/14# 20 Hand release push ups 10 Turkish get ups 20 Hand release push ups 30 Wall balls 40 Alt DB snatch 50 Double unders

8/27

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 Min EMOM ODDS= Snatch technique work EVENS= Dough Boys (new movement) WOD Metcon (Time) 21 Hang Power Snatch (95/65) 21 toes through rings 15 Power Snatch (135/85) 15 Toes Through Rings 9 Snatch (155/105) 9 toes through ring

8/26

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (1 Split Jerk every 30 seconds) WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

quick and dirty

Agate Pass CrossFit – CrossFit Since you guys were blessed with an awesome long WOD today that was more of a chipper. here is a spring that will make your head spin. hope to see you all tomorrow. remember to stick to your goals and times per week you plan to attend. if you trust …

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monday

Agate Pass CrossFit – CrossFit Warm-up 1 high hang+1 mid hang + 1 full Clean (10 min EMOM) WOD Metcon (Time) Buy in 800 meter or 1k row 4 Rounds 10 Front Rack Lunge 115/75 or 155/105 15 wall ball 5 wall walk or 50ft Handstand walk buy out 400 meter run

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.