Month: April 2018

HIIT 4-30-18

Agate Pass CrossFit – HIIT WOD Metcon (Time) 21-18-15-12-9-6-3 Row (Cal) Box Jumps Push Press Jump Rope

4/30/18

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 2 Split Jerks (10 Min EMOM) Work on form and technique Advanced Build to AHAP Metcon Metcon (AMRAP – Rounds) 24 Min EMOM 1 Min – 14/12 Cal Row 2 Min – 12 GHD 3 Min – 6 Hang Snatch (75/55 or 115/80 Rx+)Score …

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4/28/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

HIIT 4-27-18

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP in 20 minutes: While one partner runs or rows (Run 200 or Row 250), the other L Sits 80 Slamballs (10 then switch) Air bike/Ski Erg 12 Cal each row, other L Sits 80 Kettle (10 then switch) Shuttle …

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4/27/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (12 Min EMOM ) First 5 Round focus on form and technique Then build to AHAP Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min – AMRAP 50 Double Unders 10 DB Single Arm Hang Clean & Jerk (50/35) Rest …

4/27/17 Read More »

HIIT 4-26-18

Agate Pass CrossFit – HIIT WOD Metcon (Time) 21-15-9 DB Snatches Squats Ring Rows/Pull up Every 3 minutes do 50 Jump Rope

4/26/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Goat work

4/25/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Bench Press (7×3) Start at 65-70% Metcon Metcon (Time) 21-15-9 Overhead Squats 115/80 Pull Ups

HIIT 4-25-18

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) AMRAP (20 minute): 15 Plate to Overhead 15 Windshield Wipers 15 Slam Balls

4/24/18

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds 400m run 10 Box Jumps (24/20) 15 Deadlift (185/135) 6 pack club Metcon (No Measure) 5 rounds 10 Hollow Rocks 10 V Ups 10 Russian Plate Twists 10 second hollow hold 1 min rest

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.