Agate Pass CrossFit – CrossFit Warm-up HERO WOD Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007To learn more about Zembiec click here
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 15 mins to complete all sets Overhead Squat (1×10) 1 set of ten @ 50-55% Overhead Squat (3×3) Start @70-75% Overhead Squat (5×1) As Heavy As Possible Metcon Metcon (Time) 2 Rounds 200m run 9 Deadlifts(155/115) or 185/135RX+ 200m run 6 Clean & Jerks (135/95) or 155/115RX+ 200m …
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and …
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 KBS (53/35)(70/53) 12 Box Jump (24/20)(24/30) 6 Snatch (95/65) (135/95) 1 Rope Climb (legless RX+)
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Rack Lunge (10 Min EMOM (AHAP)) 8 Walking lunges with a barbell in the front rack position AHAP=As Heavy As Possible Metcon (AMRAP – Reps) 6 Rounds 90 sec on 1 min off 5 burpees 10 pull-ups with remaining time do as many hang cleans (135/95) as …
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.
We now have 2 indoor pickleball courts open!
