Month: November 2016

11/30/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Hang Snatch (1 Rep Every 30 Sec) Starting @ 60-75%. Hang Power Snatch Every 30 Secs for 8 mins Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 SDHP 95#/65# 10 Push Press (Same Load) 200m Run

11/29/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds 15 Wallballs 15 Hand release push-ups 2min rest 2 Rounds 20 Wallballs 20 HR push-ups 2min rest 1 Round 30 Wallballs 30 HR push-ups Endurance Training Metcon (12 Rounds for time) Rowing Sprints 3X300m 4X200m 5X100m 30 sec rest between each intervalScore is each …

11/29/16 Read More »

11/28/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (4X4 AHAP) Start @ 75-80% your last rep on each set should be almost failure but push through without breaking form. Rest 2 Min between sets. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Snatches (115/75)(135/95 Rx+) 15 T2B 15 Pull Ups

11/26/16

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here

BURN YOUR FEAST

Agate Pass CrossFit – CrossFit Benchmark WOD Warm-up Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

11/23/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (12 min. EMOM ) WOD Metcon (3 Rounds for reps) AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-up

11/22/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (9 sets of 3 reps) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 KBS (53/35) 12 Box Jump (24/20) 6 Snatch (95/65) 1 Rope Climb

11/21/16

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 4 reps (70%+)) WOD Metcon (Time) 10 down to 1 by 1 Clean and Jerk (135/95) HR Push-up

11/19/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click here

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.