Month: February 2017

2/28/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Rowing for Cals KB Swings Ab Mat Sit ups Push ups Box Jumps AFTER PARTY Metcon (AMRAP – Reps) 2:00 Min Max AB Cals

2/27/17

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk WOD Metcon (AMRAP – Rounds and Reps) Chief style 5 Rounds of 3 min AMRAP 100ft bear crawl 12 v-up or sit up MOD 14 lunge

2/27/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 100 Jump ropes 50 Situps 40 Wall Balls 30 Med ball cleans 50 Med Ball Russian Twists 30 Med ball Cleans 40 Wall Balls 50 Situps 100 Jump ropes

2/25/17

Agate Pass CrossFit – CrossFit Warm-up Colby will be judging people on 17.1 at 11am when WOD is over. HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, …

2/25/17 Read More »

17.1

Agate Pass CrossFit – CrossFit Warm-up Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. …

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1/18/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds Jump Rope 15 Air Squats Jump Rope 15 Push ups Jump Rope 15 DB Push Press Jump Rope 15 Slam balls Jump Rope 15 Ab Mat sit ups Jump Rope 15 Russian KB SwingsStart with one min of jump roping. Then go into your …

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2/23/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row 500m Leg kicks from rig 2 ropes Bunny hops back to rig 5 inch worms 10 superman 10 scorpions Metcon Metcon (AMRAP – Reps) 5 Rounds 3 Min AMRAP 20 Dough Boys 15 Slam Balls 10 Burpees Max Jump rope (or doubles) *Rest 1 MinScore …

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2/22/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) Starting @ 60-75% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) “The calm before the storm” 16 min AMRAP 200 meter run 10 DL 135/95 (light!!) 15 sit up 20 Lunge

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.