September 2017

9/20/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swings *Rest 1 min AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

9/19/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Cal Row Mountain Climbers Burpees OH DB Lunges Alt DB Snatch

9/18/17

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 Jerk (12 Min Emom) Build to as heavy as possible in 12 sets. WOD Metcon (Time) 21-18-15-12-9-6-3 Cal Row Wall balls 20/14 or 30/20

9/16/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, …

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9/15/17

Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (6 sets of 4) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAMP 10 Deadlift 225/155 100 ft Broad Jump 15 pull up

9/14/17

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Skill/Strength Personal Goat ? work for Remainder of class.

9/13/17

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) 10 min Skill EMOM Odds= handstand holds/HSPU work Even= pistol practice WOD Metcon (Time) “Hangry” 5 Rounds 10 hang power clean (135/95) 10 front Squat (135/95) 10 box Jump (24/20)

9/12/17

Agate Pass CrossFit – CrossFit 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 (5 Rounds for reps) FGB style Burpees Cals. Rower Single Arm DB OH lunges 50/35 V-ups or GHD Snatch 95/65 or …

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9/11/17

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Rounds and Reps) 2 Rounds of 11 Min AMRAP 2 Min Rest in between (start where you left off) 180 Jump ropes or 60 Doubles 50 Ab mat sit ups 40 Air Squats 30 DB Snatches 20 knee Raises 10 Renegade Rows Metcon

9/8/17

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 250 Row 20 Overhead lunges 45/25 15 Sit up 10 plate Ground to Overhead

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.