Month: September 2015

Old faithful

Agate Pass CrossFit – CrossFit Lots of heavy lifting. Now it’s time to hit Stamina and Endurance. And Increase your work Capacity over broad time and modal domains!! Warm-up WOD This is one of the most mentally challenging WODs I perform at least once every 3 months. Hard but anyone can do it!!! That’s what …

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Agate Pass CrossFit – CrossFit Warm-up RETEST!!! Weightlifting Front Squat (10 min EMOM @ 80% (3 reps)) WOD Metcon (Time) 10 Rounds 3 Rounds Power Snatches (115/75) or (155/105) 5 Box Jumps 24/20 or 30/24


Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) 200m run 10 box jump over burpees 15 ab-mat situps 5-4-3-4-5 min sets with 1 min rest between

Push Pull

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (3-3-3-3-3) Metcon Metcon (Weight) 15 Min EMOM 1 min. = 5 Wall Climbs or 50 ft Handstand walk for RX+ 2 min. = 3 Deadlift at 75% of todays strength 3 min = 2 Rope Climbs (Legless=rx+)


Agate Pass CrossFit – CrossFit WOD Metcon (Time) In honor Of PATRICK Rowson P- Push Jerk/Push Press (30) 115/75 A- Alt. DB Snatch (50) 50/35 T- Toes2Bar (30) R- 400 Meters I-Interval Row (2 mins on 1 off for 3 rounds) C- Clean From Hang (30) 115/75 K-Kettlebell Swings (50) 53/35


Agate Pass CrossFit – CrossFit Shoulder Press (5×5) Metcon (Time) 1k Row 30-20-10 Burpees Ring Dips Wall Balls 20/14


Agate Pass CrossFit – CrossFit RETEST!!! 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)


Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (10X1 from rack) Metcon Metcon (Time) 6 Snatch (135#/95#)(155+/115+)RX+ 12 Toes to Bar 6 Snatch 12 Toes to Bar 1 mile run 6 Snatch (135#/95#) (155+/115+)RX+ 12 Toes to Bar 6 Snatch 12 Toes to Bar

No Pain No gain short and sweet!

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (8 Sets of 2 Reps) WOD Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Box Jump 24/20 or 30/24 12 KB swings 53/35 or 70/53 18 Dough Boys

Monday FUNday

Agate Pass CrossFit – Just Sweat Happy Monday!!!! Metcon (Time) Row Sprints for 10 Min: 150m EMOM **then** “Lets have a BALL” 4 RFT 40 ball touches 30 lunge steps w/ball OH 20 slam balls 10 ring rows


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.