September 2015

Against the WALL

Agate Pass CrossFit – CrossFit Practice these new skills, modify as needed…but push yourself to get better! Kipping PU and DU 10 min EMOM (Practice – log max run of DUs completed) Odd – kipping practice Even – DU practice Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you […]

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Running Annie

Agate Pass CrossFit – CrossFit Snatch (15 minute EMOM (try to end at > 85% of 1RM) Metcon (Time) 50 DU 50 Situps 400m run 40 Situps 30 DU 30 Situps 200m run 20 Situps 10 DU 10 Situps NO SINGLES – Attempts Count

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3 min of he##

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Reps) in teams of two, perform 3 min of work, followed by a min of rest, for 2 rounds of each set of movements Farmers carry/burpees Bear crawl/KB swings Sprints/Slam Balls one partner farmers carry from ropes to rack and back, then runs to tag partner

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09/16/2015

Agate Pass CrossFit – CrossFit Shoulder Press (Build to 1RM over 12 minutes) Metcon (Time) 5 RFT 21 KB Swing (53/35#) 15 Burpees 9 Box Step-ups 20″ (75/55#) (bar is in the back rack position) KEEP THAT CHEST UP!!!!!

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9/15

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5 sets of 3 Reps ) 5 sets of 3 reps @ 80-90% of your 5 Rep Max W/ 2-3 Second hold at the bottom. WOD Metcon (Time) 3 Rounds 400 meter Run 15 thrusters 95/65 OR 115/75 15 Toes 2 bar

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5/13

Agate Pass CrossFit – CrossFit RETEST FROM 5-13-15!! Come ready to learn the snatch technique and form! Remember you will never get better if you dont practice! I know snatches are hard but I know all of you have the heart and determination to Learn them. Warm-up Skill/Strength 10 min EMOM 1 Hang Snatch+1 Full

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Blake “Hero”

Agate Pass CrossFit – CrossFit Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click here

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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.

We now have 2 indoor pickleball courts open!