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6/30/16

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Skill/Strength Metcon (Time) 50 [...]

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6/29/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7 sets of 4 reps) WOD Metcon (5 Rounds for reps) Chief Style 5 Rounds, AMRAP 3 Minutes: 200m Run With remaining time: 6 [...]

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6/28/16

Agate Pass CrossFit – CrossFit Warm-up WOD The Grip Killing Monsta!!! (Time) Start with… 400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+ then… Start with… 50 Double Unders or 100RX+ [...]

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6/25

Agate Pass CrossFit – CrossFit HERO WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of [...]

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6/24/16

Agate Pass CrossFit – CrossFit Warm-up WOD CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B [...]

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6/23/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb [...]

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6/22/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Paused Front Squat (9×3 increasing weight every 3rd set 3 sec. Pause.) WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP [...]

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