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HIIT 8/16/18

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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8/16/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit [...]

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8/15/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Balance (12 by 3 Snatch balance EMOM (12 mins)) stay Consistent and work on speed under the bar! Advanced athletes work up to [...]

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8/14/18

Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 5 HSPU or Deficit for RX+ 45+/35+( plates) 8 [...]

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HIIT 8/13/18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 KB Sumo Deadlift High Pull 10 Hand Release Push Ups 12 KB Front Rack Lunge *every 2 Mins [...]

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8/11/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Diego (Time) 8 Rounds 7 Power Cleans (155/105) 22 Double Unders 18 Burpees Run 2k56m With vest or wall ball (20/14)

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HIIT 8-10-18

Agate Pass CrossFit – HIIT Warm-up WOD WOD Metcon (AMRAP – Rounds and Reps) 25 MIN AMPRAP “Partner WOD” 20 Slamballs 20 Dumbbell Push Press 20 Wall Ball sit-ups 20 Russian [...]