August 2016

8/8/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (9×2) Start weight @ 80% of 1RM Metcon Metcon (Time) 4 Rounds 20 Wall Balls 20/14# 400 m Run 20 KB Swings 53/35# Rest 1 minute between each round

8/6/16

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here

8/5/15

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot …

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8/4/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (Time) 4 Rounds: 200 ft Farmers carry KB 53/35 30 Jump Lunges 15 Russian Twist (same KB) *15 Min Cap*

Chiefology

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min AMRAPS w/1 min rest between rounds. 3 Deadlift 225/185 or 305/225 6 Toes to Bar 9 Burpees over bar Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min AMRAPS w/1 min rest between rounds. 3 …

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8/02/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (Practice 2-3 kick ups into handstand) 1 Push Jerk + 1 Split JerkBetween sets Or progression holds. (Ask coach) not walking HS just straight up Handstand work. WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2 Rope climbs (3:1 …

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8/01/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (try 10+15 pounds more than last week.) 7 sets x 3 reps Front Squat (try 10+15 pounds more than last week.) 7 sets x 3 reps WOD Metcon (Time) 1 Round (for time) 30 Ring or Box dips 30 Sumo Deadlift high pull 75#/55# or 135/95RX+ …

8/01/16 Read More »

ANNOUNCEMENT

We have moved to 15769 George Ln Poulsbo! We have a new gym location that is bigger and better! We have added 2 new indoor pickleball courts along with our regular workout space! Please call Julie at 206-619-2940 with any questions.