Month: September 2017


Agate Pass CrossFit – CrossFit Warm-up HERO WOD DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about DG click here DG (AMRAP – Rounds and Reps) 10-Minute …

9/30/17 Read More »


Agate Pass CrossFit – CrossFit WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed …

9/29/17 Read More »


Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! 2 balls 1 Run (AMRAP – Rounds and Reps) 24 min AMRAP 200 meter 15 Wall Ball 20/14 15 Slam Ball 20/12 15 GHD Sit-Up (Sub sit up or V-up if modifying) *every 2 min. 5 Burpees


Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Hang Power Snatch (10×3) Metcon Metcon (Time) 10 down to 1 by ones. Wall ball 20/14 or 30/10 Kettle bell swing 53/35 or 72/44 Burpee


Agate Pass CrossFit – CrossFit Skill/Strength Metcon (Weight) Snatch Balance 1 Rep every 20 seconds for 10 min. (Focus on speed under bar and a solid catch at the bottom) WOD Metcon (AMRAP – Rounds and Reps) 20 minutes 20 cals. On Rower 20 lateral hops over Rower 20 Dough Boys Every 2 minutes max …

9/26/17 Read More »


Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 KB Sumo Deadlift High Pull 10 Hand Release Push Ups 12 KB Front Rack Lunge *every 2 Mins Sprint 100m AFTER PARTY


Agate Pass CrossFit – CrossFit Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She …

9-23-17 Read More »


Agate Pass CrossFit – CrossFit Skill/Strength Metcon (2 Rounds for reps) 10 min. EMOM ODDs= max sit-up or GHD Evens= Double Under Practice 1 score for total Sit up and 1 score for total doubles. WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 4 Min on 1 Min off (start where you left …

9/22/17 Read More »

9/22/17 HIIT

Agate Pass CrossFit – HIIT Skill/Strength Farmer’s Carry (5 minutes max distance (reps=ft)) WOD Metcon (AMRAP – Reps) Fight gone bad style 3 Rounds of the 5 movements. 1 min max reps at each station. 1. Slam ball 2. Lunge 3. Supermans or back extension 4. 10m Shuttle sprint 5. Scissor Kicks


Agate Pass CrossFit – HIIT Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Benchmark HIIT THURSDAY! Metcon (AMRAP – Reps) Death by Dumbell push Press (Starting at 6 up by 2s)


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.