April 2018

4/23/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (6×4) Starting at 70-75% 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Front Rack Lunge (95/65 or 135/95) 8 Hang Power Snatch (same weight) 6 Bar Facing Burpees

HIIT 4-23-18

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Cal Row 10 Wall Balls 10 Ring Row 10 Push ups 10 Walking Lunges with Plate Over Head

4/21/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, AfghanistanTo learn more about Jenny click here

HIIT 4-20-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 3 Rounds (20 minute time limit): 20 AB/Ski/ Row 20 Shuttle Runs (50″) 20 Burpees 20 Walking Lunges 20 Plate G2OH AFTER PARTY Metcon (Time) 800m Run

4/20/18

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) All sets done @ 85% of 1 Rep Max Metcon White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. Rowing 20 KB swings 53/35 20 DB Snatch 50/35

4/19/118

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Goat work

Cindy Benchmark Thursday

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsSub Ring Rows for pull ups to scale

HIIT 1-31-18 redo

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

4/18/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Kips AND Dips (AMRAP – Reps) Kips and dips 10 min EMOM Odds=kip practice (any kip practice *TTB, MU, PU, C2B) Even= max dips (ring, ghd, box) Metcon Metcon (Time) 100 Double Unders 60 Wall Balls (20/14) 40 T2B 100ft bear crawl or 50ft HSW Rx+ 40 T2B …

4/18/18 Read More »

ANNOUNCEMENT

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.