Month: May 2017

5/31/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (10×3) Work up to a heavy set of 3 Reps Metcon Metcon (Time) 4 Rounds 20 Cal Row 15 toes 2 bar 10 Alt Pistols

5/30/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Handstand Walk (10 mins of Handstand Walking Practice ) Work on handstand progressions Metcon Metcon (Time) Team Tuesday!! 100 Snatches (95/65) 100 Cleans (95/65) 100 Thrusters (95/65) 100 GHDs 25 min CAPTeams of two

5/30/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 4 rounds for time 12 Sumo Deadlift High Pull 16 KB box Step ups 20 Russian Swings 50’ Bear Crawl Rest 1 min between rounds AFTER PARTY Metcon (Time) PARTNER 1K (Each partner must row 1k and only one person can work at a time)

MURPH 2017!

Agate Pass CrossFit – CrossFit Warm-up Memorial Day Murph! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more …

MURPH 2017! Read More »

5/27/17

Agate Pass CrossFit – CrossFit HERO WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

5/26/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP Start at 2 Reps of each movement going up by 2’s each Round.. 2 DB Front Rack Lunges 2 Renegade Rows 2 DB Push Press *Every 3 mins Run 200mExample: Round one 2 Reps of each movement… Round town …

5/26/17 Read More »

5/25/17 benchmark

Agate Pass CrossFit – CrossFit Benchmark HIIT THURSDAY! Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# ROM WOD (Range of Motion Workout of the day)

5/25/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 200 Jump Ropes or 100 Doible Unders 3 rounds 20 Vups or GHDs 200m run 20 burpees 200m run 20 KB Swings Buy out: 200 Jump Ropes or 100 Doible Unders *Time cap 25 min

5/24/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 min amrap 20 wall balls 10 ring rows 10 dumbbell shoulder to overhead presses 2 min rest 5 min amrap 20 Russian twists 10 dumbbell reverse fly 10 dumbbell tricep presses 2 min rest Metcon 2k Row (Time) Max Effort 2k …

5/24/17 HIIT Read More »

5/24/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Weight) 10 min EMOM: 1 push press 1 push jerk 1 split jerk Metcon Metcon (Time) “Daisy”- Diane’s little sister 21-15-9 Deadlifts(225/155) Hand release push ups Cash out: row 500 For time.

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.