Month: November 2015

11/30

Agate Pass CrossFit – CrossFit Weightlifting 2 Front Squat + 1 jerk (10 Min. EMOM) WOD Metcon (4 Rounds for reps) 4 Rounds 1:00 Max GHD’s 1:00 Box Jumps (24/20) or 30+/24+ 1:00 Max KB Swings (53/35) or 70/53 1:00 Rest

11/28/15 Filfthy 50

Agate Pass CrossFit – CrossFit Warm-up Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Gobble Gobble

Agate Pass CrossFit – CrossFit Thruster (Death By, starting at 5 reps 95/65) Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 – Row 500m Partner 2 – farmers carry to rack 10 pullups 10 KBHP farmers carry back 10 Goblet squat 10 box jumps *repeat until partner 1 is done* …

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11/25

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press + Split Jerk (15 Minutes to establish) WOD Metcon (4 Rounds for reps) Fight Gone Bad STYLE 3 ROUNDS 1. Box Jumps 24″/20″ 2. Deadlift 205/135 or 3. Burpees 4. Lunges 5. Dough Boys or your favorite

11/24/15

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 high hang+1 mid hang + 1 full Clean (EMOM 10 mins 3 reps 10×3) WOD Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP 7 KB SWINGS 53/35 or 70/53 15 Double Unders 7 Cleans 135/95 or 185/135 15 Double Unders

Row n Row

Agate Pass CrossFit – CrossFit Warm-up Back Squat (5X5) Metcon Metcon (AMRAP – Rounds) 15 Min AMRAP: 20 Cal Row 2 Rope Climb 10 Renegade row 50/35 lb

11/20

Agate Pass CrossFit – CrossFit WOD Warm-up Wilmot (Time) 6 Rounds for time of: 50 Squats 25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here Skill/Strength Metcon (5 Rounds for reps) coaches choice Friday AB SESH 5 Rounds 1 …

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11/19/15

Agate Pass CrossFit – CrossFit Metcon (Time) 1k row BUY IN 6 Rounds 9 Chest to Bar 9 Kb swing (70/53) 9 Front Squat (135/95)

Polar Bear 2

Agate Pass CrossFit – CrossFit Retest from August 5th Warm-up Skill/Strength Metcon (No Measure) EMOM 10 MINS ODDS= Double under EVEN= Hollow Rocks WOD Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpees 20 Power Clean (105/70) (135/95) 30 Double Unders

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.