May 2018

5/25/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1 Push Press + 2 Split Jerk (9 x 1) Push Press and Split Jerk Complex9 sets increasing weight every 3rd set Metcon Metcon (Time) 6 Rounds 8 Burpee Box Jumps (24/20 or 30/24) 8 DB Snatch (50/35 or 75/50) 32 Double Unders 16 Min time capModify to …

5/25/18 Read More »

5/24/18

Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (10-15 focused minutes on Turkish Get up ) “Quality over quickness” Beginner: form/technique work Intermediate: work on cycling and cutting rest times/form improvement work Advanced: heavy controlled Reps Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

HIIT 5-24-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 Run 400m Partner 2 5 Cal Row 10 box jumps 30 Jump Ropes Switch once when both partners have finished. If 1 partner finishes before the other, that partner may rest until the other partner …

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5/23/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (10 Min EMOM) Start @ 65-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Wall Balls (20/14)(30/20) 10 Vups (GHD Rx+) 5 Wall Walks (25ft HS Walks Rx+)

HIIT 5-23-18

Agate Pass CrossFit – HIIT Warm-up Metcon (Time) Buy-In 400m Run or 500m Row Run 200 meters or Row 250 meter after each movement: 25 Push-ups 25 Wall Balls 25 Sit ups 25 Goblet Squats Buy-Out 25 Burpees

5/22/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. Single arm DB Hang clean and jerk ??‍♀️ (4 Rds left 4 Rds Right..ALTERNATING) …

5/22/18 Read More »

TABATA TUES

Agate Pass CrossFit – HIIT Warm-up Metcon (5 Rounds for reps) TABATA 8X (20 sec work & 10 sec rest) for each movement: Row for Cals Squats Dips (off Box or GHD’s) Lunges Mountain Climbers

CrossFit 5-21-18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 Min EMOM 1 Hang Clean + 3 Front Squats Beginner – stay light and work on form/technique Inter – Build slowly and work on form/technique Adv – Start @ 60% Front Squat and build to AHAP WOD Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: Start …

CrossFit 5-21-18 Read More »

Fight Gone Bad HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon (3 Rounds for reps) 3 Rounds (1 min each): Box Jumps Ab Mat Sit-ups Russian KB Swings Burpees Ring Rows Rest 1 min

5/19/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jennifer (AMRAP – Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch boxCanadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013To learn more about Jennifer click here

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.