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In WOD
Posted

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 [...]

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In WOD
Posted

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 [...]

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In WOD
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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 [...]

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In WOD
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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 [...]

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In WOD
Posted

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 [...]

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In WOD
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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 [...]

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In WOD
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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 [...]

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In WOD
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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 [...]

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In WOD
Posted

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 [...]

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