Month: December 2015

12/30/15

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (8 X 2) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAMP 1 Rope Climb 10 Overhead Walking Lunge 45/35 20 Dough Boys

12/29/15

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 1 Round for time 30 Thrusters 95/65 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders AFTER PARTY Metcon (Time) 1-3 Rounds for time 40 cal Row 4 min Rest 20 Cal Row 2 min Rest Beginner=1 Round Intermediate=2 Round RX=3 Rounds

Monday Magic

Agate Pass CrossFit – Just Sweat Metcon (Time) 1000m Row *then* 30 Russian Swings 30 Goblet Squats 30 Pullups 30 DB Push Press 5 burpees EOMOM

12/28/15

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (12 Minutes To Establish 1 Rep Max Back Squat) WOD Metcon (Time) 5 Rounds (for time) 10 Jerks, 155/105 10 TTB (Toes to Bar) 10 Burpees

Quarter til

Agate Pass CrossFit – CrossFit Metcon (Time) 100 DU buy-in 5 Rounds 15 Back squats (155/105) 15 box jumps (24/20) 15 Pull-ups 15 HSPU 50 Wall Ball sit-ups Cash out (20/14) RX+ BS weight 185/135 Sub MU for pull-up/HSPU combo

The Chief

Agate Pass CrossFit – CrossFit L-Sit (Accumulate 2 mins in an L-sit) 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

12/21

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (9 Min EMOM (every three go up in weight)) WOD Metcon (Time) 4 Rds 25 Cal Row 12 1-arm alternating DB Snatch, 50/35 3 Rope Climbs *substitute rope climbs with Rope pulls or towel pull ups .”Towel pull ups” are a new …

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Tommy V

Agate Pass CrossFit – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn …

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12/18

Agate Pass CrossFit – CrossFit Snatch (15-20 mins of snatch work or 12 sets of 1) Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP Wall Balls 20/14 REST 2 Mins. 8 Min AMRAP 10 Russian Swings 70/53 8 Push ups 6 Toes to bar

12-16-15

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (8 X 2) Metcon Metcon (Time) 3 ROUNDS: 500 M ROW 12 HANG POWER CLEANS, 185/135 LBS 24 GHD (OR ABS OF CHOICE IN NOT DOING RX)

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.