Month: February 2018

2/28/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (No Measure) 10 min EMOM Odds: Kipping Practice Evens: HSPU Practice/Progressions Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAMP 10 Pistols 20 Dough Boys 30 Double Unders

HIIT 2-28

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Partner WOD! Five Rounds of: 20 Med Ball Russian Twists 20 Ring Rows 20 Slam Balls 20 Russian KB Swings Partner 1 performs reps, while Partner 2 is Rowing 200 meters, then switch. Repeat

2/27/18

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (12-15 Mins to Establish new 3RM (touch-n-go)) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Tabata Tuesday 2-17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY AB/ Row/Ski Cals Box Jumps Dips Plank Jumping Air Squats

HIIT – Open 18.1 Style (Redo)

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell hang-cleans and jerks 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

2/26/18

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 Jerk Build to as heavy as possible in 12 sets. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15: 2-4-6-8-10..ect KB swing 53/35 Sit up or GHD *100 meter Run after each round

HIIT – Open 18.1 Style

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell hang-cleans and jerks 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

2/23/18

Agate Pass CrossFit – CrossFit Crossfit Open Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes …

2/23/18 Read More »

HIIT 2-22

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy-in 1K Row 21-15-9 Wall Balls Ring Rows Sit-up Buy-Out: 1K Row

2/22/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k Row75%-80% max effort for those of you signed up for the Open Max effort if not ? Metcon Metcon (Time) 3 Rds if completing open 5 if not. 10 OHS 75/55 10 Shoulder to Overhead 10 Front rack lunge

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.