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9/30/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. [...]

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9/29/17

Agate Pass CrossFit – CrossFit WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of [...]

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9/28/17

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD The Whole Enchilada (AMRAP – Rounds and Reps) 18 min AMRAMP 50Ft Bear crawl 10 toes to Bar 50Ft Bear Crawl 2 Rope climbs or [...]

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9/28/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! 2 balls 1 Run (AMRAP – Rounds and Reps) 24 min AMRAP 200 meter 15 Wall Ball 20/14 15 Slam Ball 20/12 15 GHD Sit-Up (Sub sit [...]

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9/27/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Hang Power Snatch (10×3) Metcon Metcon (Time) 10 down to 1 by ones. Wall ball 20/14 or 30/10 Kettle bell swing 53/35 or 72/44 Burpee

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9/27/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in 400m run + 100 jump ropes Then 6 rounds 8 Alt DB Snatch 8 Burpee box jump overs Cash out 400m run + jump ropes

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9/26/17

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (Weight) Snatch Balance 1 Rep every 20 seconds for 10 min. (Focus on speed under bar and a solid catch at the bottom) WOD Metcon (AMRAP [...]

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9/25/17

Agate Pass CrossFit – CrossFit Skill/Strength Zercher Squat (6 sets of 6 reps) New movement for most of you guys! Should be fun 💪💥 WOD Metcon (Time) 21-18-15-12-9-6-3 Box Jumps 24/20 Sumo [...]