Month: December 2017

12/30/17

Agate Pass CrossFit – CrossFit HERO WOD Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010To learn more about …

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12/29/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Mins AMRAP 4 Turkish Get Ups 6 Goblet Squats 8 Russian Twists Rest 1 minUse the same KB all movements AFTER PARTY Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other …

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12/28/17

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Goat work

12/27/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch balance + 2 Overhead squats (10 Min EMOM ) Metcon Metcon (AMRAP – Reps) FGB Style 1. S2OH (95/65) 2. T2B or Vups 3. Burpees 4. Front Rack Walking Lunge(Same load) 5. Russian Twists (45/25 Plate)

12/26/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (6×2) Start @ 75-80% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Power Snatches (75/55) 30 Double Unders 15 Wall Balls (20/14) 30 Double Unders

12/22/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (6×4) Metcon Metcon (Time) 5 rounds 8 Hang Snatch (115/80) 6 OH Sqaut 40 Double Unders

“Active Recovery” :)

Agate Pass CrossFit – Open Gym “Actice Recovery” (Time) 100 Squats 90 Sit-ups 80 Double Unders 70 Wall Balls 20/14 800 meter Run 50 Burpees 800 meter Run 30 Box Jump 24/20 20 Pull up 10 cal. Ski sprint

12/21/17

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Goat work

12/20/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD! 30 Min AMRAP 10 Burpees 10 V-Ups 50 Jump RopesOne Partner works at a time

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.