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In WOD
Posted

6/30/18

Agate Pass CrossFit – CrossFit HERO WOD Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad [...]

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In WOD
Posted

6/29/18

Agate Pass CrossFit – CrossFit Skill/Strength snatch balance + 2 Overhead squats (EMOM 12 min) WOD Metcon (Time) 21-18-15-12-9-6-3 Toes To bar Hang snatch 75/55 or 105/70 *100 meter sprint [...]

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In WOD
Posted

HIIT 6/29/18

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Reps) 5 Rounds Or If needed scale to 3 Rounds 1 min max cal. row 1 min Max sit up 1 min max Box Jump 1 min max distance farmer carry 1 [...]

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In WOD
Posted

6/28/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Goat work

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In WOD
Posted

HIIT 6-27-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 AB/Ski/ Row 20 Goblet Squats 30 Burpees 30 Walking Lunges 40 KB Russian Twists 40 Russian KB Swings 50 Plate G2OH AFTER PARTY [...]

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In WOD
Posted

6/27/18

Agate Pass CrossFit – CrossFit Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile [...]

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In WOD
Posted

6/26/18

Agate Pass CrossFit – CrossFit Skill/Strength 2 Deadlift + 2 Hang Power Clean 10 Min EMOM 2 Deadlifts + 2 Hang Power Clean WOD Metcon (Time) 3 Rds 100ft Bear crawl/50ft HSW 12 Box Jumps [...]

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In WOD
Posted

6/25/18

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Press + 2 Split Jerk (11 min EMOM @85% of previous finish weight last wk) Push Press and Split Jerk Complex*Same weight all the way [...]