WOD

9/2/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Squat Clean (10 x 3) Just like Wednesday’s Split Jerks… We are focusing on perfecting and learning the squat clean. take 20 mins to complete sets. Work on a big aggressive shrug, timing your pull, and becoming comfortable with pulling your body under the bar (elbows through) and […]

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9/1/16

Agate Pass CrossFit – CrossFit Warm-up There is a reason why there is no skill or strength… You are going to be working on your skill/strength in the WOD. Last week we worked on a baseline of pistols. Spend about 10 mins after warm up warming up to your pistol or your pistol mod. DO

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8/31/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (10 x 3) Today the focus is NOT on going your heaviest or PR’ing (but it’s ok if you do!)… Take 20 mins to complete sets working on your dip, foot positioning and driving down your body into the split position. Metcon Metcon (AMRAP – Reps)

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Pharris Farewell WOD

Agate Pass CrossFit – CrossFit Warm-up Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more

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8/29/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) Start at 75-80% of 1RM. You can slowly rise in weight but stay heavy and stay consistant. Metcon Metcon (5 Rounds for reps) 5 Rounds 1 Min-Power Cleans (135/95#) 1 Min-Double Unders 1 Min-GHD Sit Ups **Rest 1 min**

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August Sweat

Agate Pass CrossFit – CrossFit Metcon (Time) 5 RFT 2 rope climbs 8 Squat Cleans (185/135) 10 Burpee box Jumps (24/20) 400m runSquat cleans should be HEAVY!!!! 1-2 at a time max in a row if you are not doing Rx. Remember – we are focusing on building our cleans, so challenge yourself and challenge

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Groundhog Day

Agate Pass CrossFit – CrossFit Front Rack Lunge /KB Swing 20 min EMOM (EMOM 10/15) 20 min EMOM Odd: Front Rack Lunges (in place) 10 reps (5 per leg) 135/95# Even: 15 KB swings American style 70/53#Lunges are in place, so push through the heel of the front foot to return to standing with the

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Baseline triple-threat

Agate Pass CrossFit – CrossFit Shoulder Press (8×3 with super set of DB rows) NO dip on this! Strict press 8×3, start heavy and get heavier. Record starting and ending weight in notes. After each set, complete 5 DB rows each arm (heaviest you can complete 5 in a row). Work focused – max 20

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8/24/2016

Agate Pass CrossFit – CrossFit Clean Extension (5 reps EMOM for 8 min) 8 min EMOMUse 80-90% of your clean 1RM and use the same weight for the entire EMOM. Focus on technique and power through the extension, fully extending hips and shoulders. Do not drop the bar, bend your knees and receive it. No

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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!