Month: April 2016

Got Grip?

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) The Ark…death by EMOM EMOM, increasing by 2s Bench Press Ring Row (switch back and forth) Men – 75% bodyweight + box for rows Women – 50% bodyweight Score is reps of last full round completed Metcon (5 Rounds for time) 5 rounds, each for time …

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4/29/16

Agate Pass CrossFit – CrossFit WOD Deadlift (8 sets of 2 ) 3 high box jumps directly after each set. For explosive power accessory training. Metcon (Time) Shortened “Rene” 4 Rounds Rx+= 7 Rounds (Full Hero) 400 meter Run 21 walking lunge 15 pull-ups 9 Burpees Rene (Time) 7 rounds for time of: 400m Run …

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Space Dust #2 Retest!!!

Agate Pass CrossFit – CrossFit Warm-up Coaches Choice with a lot of Squat therapy to open those hips. Weightlifting Back Squat (3-3-3-3-3-3) Work up to a heavy 3 and then do 6×3 WOD Metcon (Time) 5 rounds Row 25 Cal. 30 Wall Balls (20/14) -Rest 2 mins between rounds- *record time for each round*

4/27/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Turkish Get Up (Form practice then complete 20 for time) HERO WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, …

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12/11/15 RETEST

Agate Pass CrossFit – CrossFit Weightlifting EMOM 10 min 2 Power Snatch from Mid Hang + 2 OHS (Overhead Squats) WOD Metcon (Time) 21-18-15-12-9-6-3 Sumodeadlift Highpull 75/55 or 105/70 V-ups or GHD Sit-up 200m run after every odd round

4/25/16 “Frannie”

Agate Pass CrossFit – CrossFit Warm-up WOD Frannie (Time) First perform “Fran” 21-15-:9 Pull up Rest 2 minutes Complete “ANNIE” 50-40-30-20-10 Double Unders Ab MatCoaches will take 5-10 extra minutes to go over movements. Skill/Strength Metcon (Time) 800-1600 meter warm down run (Athletes choice on distance)

The Gorilla Chipper

Agate Pass CrossFit – CrossFit Metcon (Time) TEAMS OF 2 *Choose the order of the movements BUT you must complete all reps before switching movements* Begin each movement with a 400 meter run (together) – 60ea Slam Balls/partner holds 1 plate in each hand from the top (35/25) – 50ea Alternating WB (only squat with …

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4/22/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (1 rep max 15 minutes to establish ) WOD Metcon (Time) 21-15-9-15-21 Power Cleans (135/95) Push-Ups After each round 40 Double Unders

4/21/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP (Rest 1 min every 4 minutes to keep intensity Super high) so 20 minutes total but 16 min of work 2 Rope Climb Burpee Broad Jump to Rig 10 Ring dips/20 …

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The Stationary Store

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (9 MIN. EMOM Increasing every 3 sets) WOD White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. Rowing 20 KB swings 53/35 20 DB Snatch 50/35

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.