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2/28/17

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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2/28/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Rowing for Cals KB Swings Ab Mat Sit ups Push ups Box Jumps AFTER PARTY Metcon (AMRAP – Reps) 2:00 [...]

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2/27/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 100 Jump ropes 50 Situps 40 Wall Balls 30 Med ball cleans 50 Med Ball Russian Twists 30 Med ball Cleans 40 Wall Balls 50 Situps 100 [...]

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2/27/17

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk WOD Metcon (AMRAP – Rounds and Reps) Chief style 5 Rounds of 3 min AMRAP 100ft bear crawl 12 v-up or sit up MOD 14 lunge

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2/25/17

Agate Pass CrossFit – CrossFit Warm-up Colby will be judging people on 17.1 at 11am when WOD is over. HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, [...]

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1/18/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds Jump Rope 15 Air Squats Jump Rope 15 Push ups Jump Rope 15 DB Push Press Jump Rope 15 Slam balls Jump Rope 15 Ab Mat sit ups [...]

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17.1

Agate Pass CrossFit – CrossFit Warm-up Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box [...]

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2/23/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row 500m Leg kicks from rig 2 ropes Bunny hops back to rig 5 inch worms 10 superman 10 scorpions Metcon Metcon (AMRAP – Reps) 5 [...]