Month: February 2016

Leap Year 2016

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Reps) in five 4-minute rounds, complete as many reps as possible of the following AMRAPs Each rounds starts with a 200m run, and ends with a 60 second rest before starting the next round: 1: 10 KB swings/10 Goblet squats 2: 10 Ring rows/10 pushups 3: …

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Crossfit for 2/29/16

Agate Pass CrossFit, Agate Pass CrossFit – CrossFit 1 Push Jerk + 1 Split Jerk (EMOM 12 mins.) 1 Push Jerk + 1 Split Jerk Metcon (Time) Metcon (Time) – Buy In 1K Row or 1 K Annie 50-40-30-20-10 Double Unders Ab-Mat Sit-Ups 200 Meter Sprint – Buy Out

Monday WOD Crossfit

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (10 Min EMOM. (any type of jerk)) WOD Metcon (Time) 1k Row or 1K Run then… “Annie” 50-40-30-20-10 Double Unders Ab-mat Sit-ups buy out= 200 meter Sprint (Run if able)

July Redemption

Agate Pass CrossFit – CrossFit Metcon (Time) 3 Rounds 200m run 21 KB swings 53/35 15 V-ups 2 Rounds 400m run 21 Box jump overs 24/20 15 Burpees 1 Round 800m run 21 KB swings 53/35 15 V-ups 21 box jump over 24/20 15 burpees

2/26/16

Agate Pass CrossFit – Just Sweat Metcon (Time) 5 rounds with 90 sec rest between rounds, of: 400m run 10 GHD situps OH plate walking lunge from ropes to rack 10 ring rows OH plate walking lunge from rack to ropes

2/26

Agate Pass CrossFit – CrossFit Warm-up Open WOD #1 2016 CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every …

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11/24/15 Retest

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

2/23/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (9 sets of 2 reps) Metcon Metcon (Time) Rx 4 Rounds Row 500m 12 Burpees 21 Box Jumps, 24/20 Rx+ 4 Rounds Row 500m 12 Burpees over Rower 21 Box Jumps, 30,24

2/22/16

Agate Pass CrossFit – CrossFit Warm-up Overhead Squat (15 minutes to find 3 Rep Max OHS) WOD Metcon (3 Rounds for reps) Fight Gone Bad Style 1. Row for Cal. 2. Hang power Snatch (squat=RX+) 3. Dough Boys 4. Double Unders 5. Single Arm Overhead Lunges 53/35

2/20

Agate Pass CrossFit – CrossFit HERO WOD Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011To learn more about Carse click here

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.