Month: October 2015


Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 1 Deadlift 1 Hang Clean 1 Box JUMP 2’s 3’s 4’s ect….. Metcon (AMRAP – Reps) 6 Min AMRAP Burpees over bar at the 3rd minute switch to SKI jumps over bar and at the last minute switch back to burpees …

SPOOOOOOKY WOD sixes! Read More »


Agate Pass CrossFit – CrossFit Warm-up Farmer’s Carry (3 sets of Max Distance Farmer Carry) 3 Sets of max Distance Farmer carry from ropes to rig (50ft) Down and back. Rest 90 seconds between sets Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 3 Rope Climbs 12 Heavy Russian KB swings (53/35) or 70/53 …

10/30 Read More »


Agate Pass CrossFit – CrossFit Shoulder Press (20 sets of 1 (1 Rep every 30 seconds)) Metcon WOD Metcon (AMRAP – Rounds and Reps) “chief style” 5 Rounds of 3 Min AMRAPs. With 1 Min. rest Between rounds. 3 cleans (135/95) 6 burpee Box Jump Overs (24/20)

Five – ohhhhhh!!!

Agate Pass CrossFit – Just Sweat Metcon (4 Rounds for reps) 4 Rounds for Reps 5 min each, with a 90 second rest between rounds 500m row, then AMRAP 10 ring pulls 10 goblet squats **mark a spot on the floor for your feet and keep them there for ring pulls**


Agate Pass CrossFit – CrossFit Weightlifting Deadlift (5X3 @ 80% (every 2 minutes)) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups


Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch+Overhead Squat (15×1 in 20 minutes but not EMOM) 15 sets of 1. Work on technique and form work on 1 just 1! perfect snatch. Full snatch for advanced or power to OHS+OHS. You will have 20 Minutes to work on it and hit all 15 sets. Metcon …

10/27/15 Read More »


Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (3 Reps every 10 minutes at 70-75%1RM) WOD Metcon (Time) 3 Rounds for time of: 400 m Run 20 Box Jumps (24/20) or (30/24 20 Push Press (105/85) or (135/95)

The Seven

Agate Pass CrossFit – CrossFit Metcon (Time) SEVEN ROUNDS 7 Handstand Push ups 7 Thrusters 135# 7 Knees to Elbows 7 Deadlifts 245# 7 Burpees 7 KB Swings 2 pood 7 Pull ups

Tabata Thursday

Agate Pass CrossFit – CrossFit (compare to 08/21/15) Split Jerk (15 min to establish 1 rep max) Metcon (5 Rounds for reps) Tabata Pull-ups V-ups Ring dips Row for Calories Russian Twist


Agate Pass CrossFit – CrossFit Turkish Get Up (Form work. Then…30 Turkish Get Up for time) Strength Metcon (4 Rounds for reps) 3 min per round, 1 min rest between rounds ROUND 1 200m run – AMRAP Kettlebell Swing 53/35 or 70/53 ROUND 2 200m run – AMRAP Goblet Squat 53/35 or 70/53 ROUND 3 …

10/21/15 Read More »


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.