Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (7 sets of 3 reps (3 second pause) 60%+1RM) WOD Metcon (Time) 5 Rounds 3 Rope Climbs 10 Shoulder to Overhead 115/80 or 155/105 Every 2 mins until completion. 10 V-ups OR GHD RX+ 20 min time cap (Pick a weight you can sustain. We Shouldnt …
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Hang+Jerk 10 Min EMOM (10×1) 10 Min EMOM 1 Hang Clean + 1 Jerk Metcon Metcon (Time) 25 Calorie Row 30 KBS(53/35) or (72/53) 20 Calorie Row 25 KBS 15 Calorie Row 20 KBS 10 Calorie Row 15 KBS 5 Calorie Row 10 KBS
Agate Pass CrossFit – CrossFit Warm-up HERO WOD The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn …
Agate Pass CrossFit – CrossFit Warm-up Strength snatch balance + 2 Overhead squats (10×1) Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 30 Cal Row 3 Bear Complex (95/65 1 min rest 5 min AMRAP 20 Cal Row 3 Bear Complex 1min rest 5 min AMRAP 10 Cal row 3 Bear Complex1 Bear …
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Goat work
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 12 Min AMRAP 21-15-9 Box Jumps DB Snatch Rest 1 min 9 Min AMRAP 15-9-6 Box Jumps DB Snatch Rest 1 Min 6 Min AMRAP 9-6-3 AMRAP Box Jumps DB SnatchStart each AMRAP from the beginning. Score is for total Rep each round
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) Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 6 T2B 9 Box Jump (24/20″) 12 Push Press (95/65#)
Agate Pass CrossFit – HIIT Warm-up Metcon 11/6/17 (Time) 4 Rounds 10 Turkish Get ups (5 ea side) 20 Hand Release Pushups 30 Butterfly Situps Rest 1 Min
Agate Pass CrossFit – Open Gym
Agate Pass CrossFit – CrossFit Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here
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.
We now have 2 indoor pickleball courts open!
