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3/31/18

Agate Pass CrossFit – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) 3 person Team, one person working at a time. AMRAP 30 minutes 100 Burpees 100 Box Jumps (24″)(20″) 100 Cal [...]

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9/20/17 Retest

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swing 800 meter Run Buy out run Walk for 3 minutes. Then…SKI ERG MAX 2 MIN AFTER PARTY 2 [...]

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3/30/18

Agate Pass CrossFit – CrossFit Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean [...]

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3/29/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Metcon (5 Rounds for reps) Tabata Style 1. Push Press 95/65 or 135/96 2. Sit ups/V-ups or GHD/ L-Sit 3. KB Swings 53/35 or [...]

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3/28/18

Agate Pass CrossFit – CrossFit 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 be all [...]

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CF 3-26-18

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3 starting at 70%1RM) WOD First In Last Out final WOD (Time) 5 up to 12 Burpee Box Jump over 24/20 Thrusters 115/75 [...]

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3/27/18

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 11 Min EMOM (1×11) Hang Clean + JerkBuilt to AHAP Metcon Metcon (Time) 5 Rounds 5 T2B 50 ft Bear Crawl or 25ft HS Walk 12 DB [...]