by sapperdino | May 18, 2019 | Blog
By: Ali Johnson Memorial Day is just around the corner, and athletes all over the country will be participating in the “Murph”, a WOD (workout of the day) to honor Lt. Michael Murphy who was killed in the line of duty in Afghanistan on June 28, 2005. This workout is...
by sapperdino | Jul 13, 2018 | Uncategorized
CrossFit Pace Patriot Pride – WODMetconMetcon (AMRAP – Rounds and Reps)Partner wod Every 2 mins on the 2mins for 20 mins Partner one row 21 cals Partner 2 10 box jumps 10 push press 135/95 Dumbbell front squats 50/35 until the 2mins are over. Switch every...
by sapperdino | Jul 12, 2018 | Uncategorized
CrossFit Pace Patriot Pride – WODWeightliftingThrusterHeavy DoubleMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 1-2-3-4-5-6-7-8-9-10 10m shuttle runs
by sapperdino | Jul 11, 2018 | Uncategorized
CrossFit Pace Patriot Pride – WODMetconMetcon (AMRAP – Rounds and Reps)10 min amrap Row 200m 50 DUSWODMetcon (No Measure)Dumbbell curls 3 set 10 reps Plank 30 sec between sets Tricep extension over head 3 sets of 10 Russian twist 15 with a Kb between sets...
by sapperdino | Jul 10, 2018 | Uncategorized
CrossFit Pace Patriot Pride – WODWeightliftingShoulder Press5-5-5-5-5 ahapMetconMetcon (Time)5 rounds 20 Cals AAB 20 Russian KB swing 53/35 20 Wall ball 20/14
