December 2016

12/20/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (2×5) 80% 1 Rep Max Front Squat (2×3) 85% 1 Rep Max Front Squat (3×1) 90% 1 Rep Max Metcon Metcon (5 Rounds for reps) TABATA TUESDAY Toes 2 Bar HR Push ups Box Jumps Dips Burpees

12/19/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (5x Max Reps) 60-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 8 Alt Pistol 12 Dough Boys 1 Power Clean (135/95) (185/135) *Add 1 Power Clean Each Round

In House ThrowDOWN!

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Distance) 15 Pulls 10 Deadlifts (135/105) Switch Strength Metcon Metcon Metcon (AMRAP – Reps) WOD 2 Metcon (AMRAP – Reps) WOD 3

12/16/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Overhead Squat (5×3) Focus on position 2 sec. down 2 sec. pause Explode Up Metcon Metcon (Time) 50-25, 40-20, 30-15, 20-10, 10-5 Doubles & T2B

12/15/16

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips ROM WOD (Range of Motion Workout of the day)

12/14/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (1×1) You Have 12 Mins to establish a 1 rep max. Metcon Metcon (Time) Buy in: 1000m Row 5 Rounds 10 Hang Power Snatch (95/65) 1 Rope Climb Buy out: 25 HSPU

12/13/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (1×5) 65% of 1RM Back Squat (1×5) 75% of 1 RM Back Squat (2×5) 80% 1RM Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 6 DB Snatch (50/35) (6 each arm) 6 Burpee Box Jumps (30/24)

12/12/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (5 Rounds for reps) MU and Pull Up Progressions 10 Min EMOM Odds: Max Dips Evens: Kipping PracticeDip Mods: 1. Use a box and go as deep as you can go. 2. Use the least resistance of bands. 3. Use no bands and work on stabilizing small …

12/12/16 Read More »

12/10/16

Agate Pass CrossFit – CrossFit Warm-up HERO WOD PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about PK click here

12/9/16

Agate Pass CrossFit – CrossFit Skill/Strength Snatch (Retesting 1 Rep Max) You will be given 15 minutes to Establish your new 1 Rep Max. We are at the end of our 8 week snatch cycle. So if you have been consistent and really worked on improving the movement, you don’t want to miss out on …

12/9/16 Read More »

ANNOUNCEMENT

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.