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12/30/17

Agate Pass CrossFit – CrossFit HERO WOD Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn [...]

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12/29/17

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (Build to AHAP in 7 sets) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 100ft [...]

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12/29/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Mins AMRAP 4 Turkish Get Ups 6 Goblet Squats 8 Russian Twists Rest 1 minUse the same KB all [...]

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12/28/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Annie HIIT (Time) Buy in: Run 800m “Annie” 50-40-30-20-10 Double Unders Ab Mat sit ups Buy out: Row 1k AFTER PARTY [...]

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12/27/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch balance + 2 Overhead squats (10 Min EMOM ) Metcon Metcon (AMRAP – Reps) FGB Style 1. S2OH (95/65) 2. T2B or Vups 3. Burpees [...]

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12/27/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Hollow Rocks 10 DB S2OH Rest 2 Mins 5 Min AMRAP 10 Dips (off box or GHDs) 10 Mountain [...]

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12/26/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (6×2) Start @ 75-80% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Power Snatches (75/55) 30 [...]