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HIIT 1-31-18

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee [...]

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1/31/18

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (EMOM for 10 minutes AHAP) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 11 minutes AMRAMP [...]

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1/30/18

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (At 85-101% 1RM) WOD Metcon (Time) 5 Rounds 50ft Handstand Walk 10 pistols 50 Ft Handstand Walk 10 Toes to bar Scaled *If you want [...]

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1/29/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m [...]

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1/27/18

Agate Pass CrossFit – CrossFit WOD “Actice Recovery” (Time) 100 Squats 90 Sit-ups 80 Double Unders 70 Wall Balls 20/14 800 meter Run 50 Burpees 800 meter Run 30 Box Jump 24/20 [...]

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Triple Baseline

Agate Pass CrossFit – HIIT Warm-up Metcon Triple Baseline (Time) 3 Rounds 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Ring Rows or Pull Ups Rest 1 Minrecord first round time for [...]

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1/26/18

Agate Pass CrossFit – CrossFit WOD Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsScaling this WOD This is a long workout—30-plus minutes. Reduce the [...]