Month: January 2018

1/31/18

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (EMOM for 10 minutes AHAP) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 11 minutes AMRAMP 25 Double Unders 20 GHDs 15 Pushups 10 Chest to Bar Pullups SCALED 75-50 singles 20 Sit Ups OR v-Ups …

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HIIT 1-31-18

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee Raises 8 KB Swings **Rest 4 Mins** 6 Min AMRAP 10 Box Jumps 6 Renegade Rows

1/30/18

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (At 85-101% 1RM) WOD Metcon (Time) 5 Rounds 50ft Handstand Walk 10 pistols 50 Ft Handstand Walk 10 Toes to bar Scaled *If you want to still work on HSW but are just learning you can sub to 25ft walks instead of 50 feet *3 wall walks sub …

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HIIT 1-30-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Wall balls Burpees Alt DB snatch V up Jump rope

1/29/18

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (6 sets of 5 reps at 65-75% 1RM) WOD Metcon (Time) 27-21-15-9 Calorie Row Snatch 75/55 Overhead Squats

1/29/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m or Rows 250m, then switch each time. Can’t move on to next movement until all 100 Reps of that Movement are completed.

1/27/18

Agate Pass CrossFit – CrossFit WOD “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

1/26/18

Agate Pass CrossFit – CrossFit WOD Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsScaling this WOD This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets. Intermediate Option 4 rounds for time of: Run 800 meters …

1/26/18 Read More »

Triple Baseline

Agate Pass CrossFit – HIIT Warm-up Metcon Triple Baseline (Time) 3 Rounds 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Ring Rows or Pull Ups Rest 1 Minrecord first round time for records Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull …

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1/25/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in 1k Row 20/18/16/14/12/10/8/6/4/2 Wipers (Mod Russian twists with plate) 2/4/6/8/10/12/14/16/18/20 Burpee over bar (Mod Regular Burpee) Buy Out 800m Run

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.