Month: October 2017

10/31/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Mountain climbers Walking lunges Jump Rope Dough boys DB Push press

10/30/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Min Partner AMRAP 100 Calories Rowing 100 Ab mat sit ups 100 Burpees 100 KB SwingsOne partner working at a time. Break up the reps any way.

10/28/17

Agate Pass CrossFit – CrossFit HERO WOD Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010To learn more about Collin click here

10/27/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 7 Min AMRAP 1x Alt DB Snatch (1,2,3..) 2x Burpees (2,4,6..,) Then Rest 1:30 Min 5 Mins AMRAP 1x Alt DB Snatch 2x Burpees Then Rest 1:30 3 Min AMRAP 1x Alt DB Snatch 2x Burpees

10/26/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

10/25/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 1 Run 100m 1 Work, Switch after complete 100m 21 Min AMRAP 10 Hand Release Push Ups 12 V-Ups 15 Air SquatsPut individual meters ran in notes Metcon Rest 3 Mins directly after 21 AMRAP Metcon (AMRAP – Reps) 3 …

10/25/17 Read More »

10/24/17

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) Tabata Rowing/Ski/Bike Buprees Wall Balls Alt R&L Side Plank Hollow rock AFTER PARTY Metcon (No Measure) Run a mile at 75% effort (jog)

10/23/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 120 Jump Ropes (or 60 Double Unders) 8 DB Hang Cleans 10 DB Shoulder Press 200m Run 8 DB Hang Cleans 10 DB Shoulder Press 500m Row 8 DB Hang Cleans 10 DB Shoulder Press 21 AB Cals 8 DB Hang Cleans 10 DB Shoulder to …

10/23/17 Read More »

Saturday 10/21/17

Agate Pass CrossFit – CrossFit HERO WOD Terry (Time) For Time: 1-Mile Run 100 Push-Ups 100m Bear Crawl 1-Mile Run 100m Bear Crawl 100 Push-Ups 1-Mile RunIn honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, LouisianaTo learn more about Terry click here

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.