Month: March 2016

Blake

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (10 sets) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 10 minutes on 2 minutes rest 8 minutes on. (AMRAP style) 8 Renegade Rows (50/35) 16 Box Jump (24/20) 8 turkish get up (same dumbell as …

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3/30/16

Agate Pass CrossFit – CrossFit Warm-up Strength Front Squat (7-6-5-4-3-2-1) WOD Metcon (Time) Buy in= 400 meter Sprint 21-15-9-15-21 Hang clean 135/95 or 155/105 RX+ Toes to bar Buy out=400 meter sprint

3/29/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (4 Reps EMOM for 10 minutes) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 10 pull ups 12 Kettlebell swing 53/35 or 70/53 Rx+ 14 single Arm Overhead Lunge w/KB 16 Ab-mat sit ups or GHD RX+ *Every 2 minutes 1 rope climb (legless=RX+)

3/28

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (6 sets of 3 reps ) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

5×5

Agate Pass CrossFit – CrossFit Metcon (5 Rounds for reps) Five 5-min AMRAPS, each starting with a 400m run, and followed with as many reps as possible of the following lift: Round 1: DL R2: Hang power clean R3: Snatch R4: OHS R5: Shoulder to OH 135/95 (155/105 Rx+) Track your reps each round. 90 …

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5×5

Agate Pass CrossFit – Just Sweat Metcon (5 Rounds for reps) Five 5-minute AMRAPS, each starting with a 500m row or 400m run 12 Wall Balls 9 Box Jumps 6 Burpees 1 min rest between rounds. Tracking rounds/reps

Open WOD 16.5

Agate Pass CrossFit – CrossFit Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar …

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3/24/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Balance (15 sets of 1) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 2 rope Climb 10 Box Jumps (30/24) 20 Dough Boys 10 Overhead walking plate Lunges 45/35 *Every 2 mins on the minute 5 burpees

3/23/16

Agate Pass CrossFit – CrossFit Warm-up Metcon (Time) 5 rounds 12 SDHP 75/55 or (95/65) 12 Push Press 75/55 or (95/65) Rest 5 Minutes 5 rounds 10 SDHP 75/55 or (95/65) 10 Push Press AFTER PARTY 2k ROW at 70-75%. (3-4 minutes post WOD)

10/27/15

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 …

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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.