Month: July 2017

7/31/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 Deadlifts + 2 Hang Cleans (10 min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min on 1 off 2 Rope climb 4 Turkish Get up 53/35 70/53 6 Goblet Squat 53/35 70/53 8 KB Swing 53/35 70/53 (American)

7/29/17

Agate Pass CrossFit – CrossFit 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 reps …

7/29/17 Read More »

7/28/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (Time) 5 Rounds 500 meter Row 200 FT Farmer Carry w/plates 35/25

7/27/17

Agate Pass CrossFit – CrossFit Warm-up WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press ROM WOD (Range of Motion Workout of the day)

7/26/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups WOD Metcon (Time) 6 Rounds 400 Meter Run 21 Kettlebell Swings (53/35) or (70/44) 15 Burpees 9 Box Jumps (30/24) or (36/30)RX+

7/25/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds (3 min on 1 off. Begin next round where you left off) 5 Muscle …

7/25/17 Read More »

7/24/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (4 sets of 8) WOD Metcon (Time) 4 Rounds 200 meter Run 10 thrusters 115/75 5 Turkish Get up Each arm 53/35

7/22/17

Agate Pass CrossFit – CrossFit HERO WOD Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army Sgt. …

7/22/17 Read More »

7/21/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Overhead Squat (9 sets of 3 reps (starting 65-75% of 1RM)) WOD Metcon (Time) 21-15-9-15-21 Cals on Rower DB Snatch 50/35 *1 Rope Climb after each round

7/20/17

Agate Pass CrossFit – CrossFit Warm-up 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 ROM WOD (Range …

7/20/17 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.