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In WOD
Posted

7/31/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 Deadlifts + 2 Hang Cleans (10 min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min on 1 off 2 Rope climb 4 Turkish Get [...]

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In WOD
Posted

7/31/17

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) 5 Rounds 1 min. Cal Row 1 minute. Box jump or step 1 min. Medicine ball sit ups 1 min. Ring row or PU 1 min. Max distance Farmer [...]

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In WOD
Posted

7/29/17

Agate Pass CrossFit – CrossFit HERO WOD Horton (Time) 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner [...]

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In WOD
Posted

7/28/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m Row 50 DB Push Press 40 MB Russian Twists 30 Russian Kettlebell Swings 20 Burpees 100ft Broad Jump 20 Burpees 30 Russian [...]

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In WOD
Posted

7/28/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should [...]

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In WOD
Posted

7/27/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as [...]

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In WOD
Posted

7/27/17

Agate Pass CrossFit – CrossFit Warm-up WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press ROM WOD (Range of Motion Workout of the day)

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In WOD
Posted

7/26/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups WOD Metcon (Time) 6 Rounds 400 Meter Run 21 Kettlebell [...]

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In WOD
Posted

7/26/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 12 Box Jumps 10 Alt KB Lawnmower Pulls 8 Knee Raises Every 3 Min on the Min run 200mLawnmower [...]