Agate Pass CrossFit – CrossFit Practice these new skills, modify as needed…but push yourself to get better! Kipping PU and DU 10 min EMOM (Practice – log max run of DUs completed) Odd – kipping practice Even – DU practice Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you …
Agate Pass CrossFit – CrossFit Metcon (Time) TEAMS OF 2 OF 3 (1 ATHLETE WORKS AT A TIME) 2001 meter row “Buy-in” THEN 2 ROUNDS OF 9 Rope Climbs 11 Bear Complex (155/105) 2977 meter row “Cash-out”
Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 200M Run 400′ Farmer Carry 70/53# 40 Air Squats 2 Rope Climbs THEN….. EXTRA MOBILITY WORK
Agate Pass CrossFit – Open Gym Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Agate Pass CrossFit – CrossFit Snatch (15 minute EMOM (try to end at > 85% of 1RM) Metcon (Time) 50 DU 50 Situps 400m run 40 Situps 30 DU 30 Situps 200m run 20 Situps 10 DU 10 Situps NO SINGLES – Attempts Count
Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Reps) in teams of two, perform 3 min of work, followed by a min of rest, for 2 rounds of each set of movements Farmers carry/burpees Bear crawl/KB swings Sprints/Slam Balls one partner farmers carry from ropes to rack and back, then runs to tag partner …
Agate Pass CrossFit – CrossFit Shoulder Press (Build to 1RM over 12 minutes) Metcon (Time) 5 RFT 21 KB Swing (53/35#) 15 Burpees 9 Box Step-ups 20″ (75/55#) (bar is in the back rack position) KEEP THAT CHEST UP!!!!!
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5 sets of 3 Reps ) 5 sets of 3 reps @ 80-90% of your 5 Rep Max W/ 2-3 Second hold at the bottom. WOD Metcon (Time) 3 Rounds 400 meter Run 15 thrusters 95/65 OR 115/75 15 Toes 2 bar
Agate Pass CrossFit – CrossFit RETEST FROM 5-13-15!! Come ready to learn the snatch technique and form! Remember you will never get better if you dont practice! I know snatches are hard but I know all of you have the heart and determination to Learn them. Warm-up Skill/Strength 10 min EMOM 1 Hang Snatch+1 Full …
Agate Pass CrossFit – CrossFit Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click here
We have moved to 15769 George Ln Poulsbo! We have a new gym location that is bigger and better! We have added 2 new indoor pickleball courts along with our regular workout space! Please call Julie at 206-619-2940 with any questions.
We now have 2 indoor pickleball courts open!
