Month: December 2016

12/31/16

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Horton (Time) 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 …

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12/30/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength GHD EMOM (2 Rounds for reps) 10 Min EMOM Odds: Sit ups Evens: Extensions Athlete’s Choice: Back, Hip, or Weighted Mod: Odds: Abmat Evens: SupermansScore is based on two rounds. Round one : Odds Rounds two: Evens Put in notes, back, hip, or weights Metcon Metcon (Time) 5 …

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12/29/16

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Bear Complex (5×1) Power Clean Front Squat Push Press Back Squat Second Push PressStart light increasing weight with each set. ROM WOD

12/28/16

Agate Pass CrossFit – CrossFit Warm-up Conditioning Metcon (No Measure) 10 Min EMOM Odds 12/10 Cal Air Bike Evens 12/10 Cal Row Metcon Metcon (AMRAP – Reps) 5 Rounds 3 Min 10 Clean and Jerks (95/65) 15 C2B Pull-ups AMRAP Double Unders **Rest 1 Min** Score: Double Unders Reps

12/27/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (3×5) 75% of 1 RM Back Squat (2×3) 80% of 1 RM Back Squat (3×1) 90% of 1 RM Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 3 Squat Snatch (115/80) 6 Burpees **2 min rest** 8 min AMRAP 3 Thrusters (115/80) 6 Burpees …

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12/26/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

12/24/16

Agate Pass CrossFit – CrossFit Warm-up Metcon 12 Days of Christmas (Time) 1- Wall Walk or Rope climb 2- Deadlifts (255/185) 3- Burpee Broad Jump 4- Toes To Bar 5- Box Jumps (30/24) 6- GHD sit up 7- Ring Dips 8- Slam Ball 9- Kettlebell Swings 10- V-sit ups 11- Wall Balls (20/14) 12- Goblet …

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12/23/16

Agate Pass CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 10 x 150m Row Rest :30 Between intervals Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 21 Sit up 15 Burpee 9 OH Squat (95/65)

12/22/16

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ ROM WOD (Range of Motion Workout of the day)

12/21/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (Time) 100 Double Unders (Every time you break 7 DL (185/135) 100 Wall Balls (20/14) (Every Time you Break 7 KB Swings (70/53) 100 Double …

12/21/16 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.