Month: October 2016

10-31-17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (1 Rep Max) Front Squat After Finding 1RM Front Squat complete 2 sets of 10 at 55-60% of that 1RM WOD Metcon (Time) 4 Rounds 400 M Run or 500m Row (athletes choice. due to chance of rain) 10 Thrusters (115/85) 5 HSPU

10/29/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Run BMC (Time) 200m Run 1 Round of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run

10/28/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (10 Min EMOM) Start weight at 70-75% of 1 rep max. Metcon Metcon (Time) 10 Rounds For time 10 T2B 10 G2OH (95/65) (135/95 Rx+) *25 Min. Time Cap

10/27/16

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Squatting Elizabeth (Time) 21-15-9 Squat Cleans (135/95) Rings Dips Skill/Strength Partner Sprints (Time) 8 Rounds 100m sprint One parnter runs while the other rests *** each parter is to complete all 8 rounds

10/26/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch+Overhead Squat (10 Min EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 50Ft HSW or Bear Crawl 100ft 10 Pistols *12 Russian Twists every 2 Mins. w/Plate 45/25

10/25/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Paused Back Squat (5 x 3) Start @ 70%+. Paused for 3 seconds at the bottom. NO BOUNCING. Metcon Metcon (Time) 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Box Jumps(24/20) *23 Min Time Cap

10/24/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (5 x 3) We are into week three of our skill of HSPU’s. Strong shoulders are the key to having a strong HSPU. Start first set @ 75-80%. Remember no legs, all arms and shoulders. Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 200m Run …

10/24/16 Read More »

10/22/16

Agate Pass CrossFit – CrossFit HERO WOD DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball …

10/22/16 Read More »

10/21/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Halting Snatch Grip Deadlift (9 sets of 3 Reps) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 wall walks 10 Toes to Bar 100 ft Walking Lunge *Every 2 minutes 15 slam ball

10/20/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Benchmark Thursdays WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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.