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5/31/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (8 min EMOM of 3 Reps @70%+ of 1RM) You CAN add weight but must start at your 70% or Higher. WOD Metcon (Time) 7 [...]

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Murph

Agate Pass CrossFit – CrossFit HERO WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy [...]

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Partner Brenton

Agate Pass CrossFit – CrossFit Metcon (Time) Partner Brenton – for time and reps! 10 total rounds (5 rounds each partner) of: 100′ bear crawl 100′ standing broad jumps **3 [...]

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05/26/16

Agate Pass CrossFit – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Choose a weight to keep this a sub-5 minute grinder. Heaviest you can go FAST. If not Rx, list weight in [...]

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Kelly

Agate Pass CrossFit – CrossFit Gymnastics Handstand/Walking Handstand Practice (15 minutes ) Holds against wall, against band, shoulder touches against band, HSW. Kelly (Time) 5 Rounds for [...]

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05/24/16

Agate Pass CrossFit – CrossFit Weightlifting Squat Clean (20 minutes to work up to a 1rm. ) Throughout the 20 minutes, you may transition from a power clean to a squat clean as it gets [...]

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520 & I-90

Agate Pass CrossFit – CrossFit Weightlifting Front Squat (Work to 3rm, then deload) work up to a 3rm Front Squat, then, wait 60 seconds, drop 40/20# and perform max reps (no more than 3 [...]

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5/23/16

Agate Pass CrossFit – Just Sweat Metcon (Time) Rowing Annabeth Complete the following, for time: 500m row 50 single unders 50 abmat situps 10 pushups 400m row 40 single unders 40 abmat [...]

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5/21/16

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) Pull-up technique, including kipping styles 7 Min of Pullups Metcon (Time) 21/15/9 for time: Power clean (95/65) Burpee box jump over

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