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5/31/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (No Measure) 10-15 minutes going over EACH of the movements and practicing form/technique on all of them. Benchmark Thursdays [...]

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HIIT 5/31/18

Agate Pass CrossFit – HIIT Warm-up Benchmark WOD 1000m Row (Time) Max Effort 1000m Row METCON Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 SUMO Deadlift HighPull 10 Box Jumps [...]

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5/30/18

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (7×4 starting at 65% of 1RM) WOD Metcon (AMRAP – Rounds and Reps) 5 min on 1 Min off for 3 Rounds 11 KB [...]

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5/29/18

Agate Pass CrossFit – CrossFit Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, [...]

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10/23/17 RETEST

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10 Min EMOM) Every Min on the Min preform 3 touch and go power cleans. Work up to heavy set. Metcon Metcon (Time) 5 Rounds [...]

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HIIT 5-29-18

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) 4X5 MIN AMRAPS (WITH 90 SEC REST BETWEEN) #1 7 CALS ROW 7 BURPEES #2 7 KB SWINGS 7 LUNGES #3 7 SIT-UPS 7 RING ROWS #4 7 [...]

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Linda

Agate Pass CrossFit – CrossFit Warm-up WOD Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

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HIIT 5-25-18

Agate Pass CrossFit – HIIT Warm-up Metcon HIIT (AMRAP – Reps) 7 Min AMRAP: 7 KB Swings 7 Plate G2OH Rest 1 Minute 7 Min AMRAP: 6 Calorie Row 6 Burpees Rest 1 Minute 7 Min AMRAP: 5 [...]