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7-30-16

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. [...]

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7/29/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (7×3 @ 80%) Work up to 75-80% of 1 rep max then begin 7 sets of 3 reps. These aren’t building sets. Stay at [...]

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7/28/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Scaled muscle ups are 3:1 Dips and C2B or [...]

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7/26/08

Agate Pass CrossFit – CrossFit Skill/Strength Bench Press (8 sets of 3 reps) WOD Metcon (6 Rounds for reps) Every 3 minutes for 18 minutes: 20 KB swings 53#/35# or 70/53 18 Box Jumps [...]

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7/25/15

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk (8 sets. Keep each set nice and heavy. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes: 50 ft broad jump [...]

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Double DT

Agate Pass CrossFit – CrossFit Metcon (Time) Double DT 10 rounds for time 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 push jerks (155/105)In honor of USAF SSgt Timothy P. Davis, [...]

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In WOD
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5/11/16

Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (12 minutes to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 600 meter sprint Complete as much as possible [...]

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7/21/15

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower [...]

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