Month: September 2016

9/30/16

Agate Pass CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 100 Air Squats 100 Box Jumps overs 100 Vups 100 Cal row ** Can be broken up into sets but all 400 reps need to be completed before going into next round

9/29/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon Metcon (2 Rounds for reps) Tabata Flutter kicks Back Exstentions

9/28/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7 sets of 4 reps) Metcon Metcon (Time) 10/9/8/7/6/5/4/3/2/1 Deadlift 185/135# 2/4/6/8/10/12/14/16/18/20 Wall Balls 20/14#

9/27/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit (10 Min EMOM) 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (Time) Buy in 400m run 30/20/10 Shoulder Press (95/65#) Front rack lunge Buy out 400m run (95/65#)

9/26/2016

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Grace Strength (4 x 10) 4×10 Clean & Jerks 60-70% of grace weight preformed 2 weeks ago. Rest 1-1:30 in between sets. Metcon Metcon (Time) 100 Double Unders 6 Renegade Rows 12 DB Snatches 75 Double unders 8 Renegade Rows 16 DB Snatches 50 Double unders 10 Renegade …

9/26/2016 Read More »

9/24/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m

9/23/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k Row Metcon Metcon (Time) 4 Rounds 400m Run 15 Deadlifts (185/135#) 20 Box Jumps

9/22/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10×3) Start weight @ 75-80% of 1 Rep Max. Each set of three is touch and go. Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 8 OH Squats (95/65#) OR (135/95)RX+ 8 Lateral Burpee over bar 200m run

9/21/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 10 Min EMOM (10×3) 1 Hang Squat Snatch 1 Power Snatch 1 Full SnatchEvery minute on the minute for 10 minutes you will preform this snatch complex. Start weight @ 65-70% of Snatch 1 rep max. you may build weight but you must do the same weight for …

9/21/16 Read More »

9/20/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (10×2) 1 Push Jerk + 1 Split JerkStart @ 75-80% of Push Jerk 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 60 Double unders 50 Flutter Kicks 40 Slam Ball 3 Rope Climbs or Legless RX+ …

9/20/16 Read More »

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.