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09202018

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)4 rounds for time 800m run 1 min hang from the bar 20 ball slams 30/20

09202018

CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)2 min bike Shoulder taps inch worms lunges banded walksWeightliftingShoulder Press (5 sets of 3 reps)MetconMetcon (AMRAP - Reps)5 Rounds 5 pull ups 5 push ups 5 air squats 5 sit...

09192018

CrossFit Pace Patriot Pride - WODWeightliftingFront Squat3-3-3-3-3MetconMetcon (AMRAP - Rounds and Reps)14min amrap 10 front squats 115/80 15 sit up 20 wall balls 20/14 15 deadlifts Every 2 mins stop and do 10/6 cals on the...

09192018

CrossFit Pace Patriot Pride - Patriot TeensWeightliftingShoulder Press (5 sets of 3 reps)Metcon (AMRAP - Rounds and Reps)5 Rounds 5 pull ups 5 push ups 5 air squats 5 sit...

09182018

CrossFit Pace Patriot Pride - WODMetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click...

09182018

CrossFit Pace Patriot Pride - Patriot TeensStrength WODBack Squat (5 sets of 3 reps)MetconMetcon (AMRAP - Rounds)12 Min EMOM Min 1: 100 run Min 2: 10 burpees Min 3: 15 ring...

09172018

CrossFit Pace Patriot Pride - WODWeightlifting8min running clock 0-4:00 Establish a heavy snatch+ hang snatch 4:00-8:00 Establish a heavy clean + hang cleanSnatch+Hang SnatchClean+Hang clean MetconSuperman (Time)3RNDS 20 Burpees over the bar 21 Hang Snatches...

09152018

CrossFit Pace Patriot Pride - WODMetconOPEN GYM ONLY TODAY 8-10AMMetcon (Time)For time 50 shoulder taps in handstand 50 cal air assault 50 power snatches 65/45 50 burpees 50 sdhp...

09142018

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)10 rounds 18 walking lunges 50/35 35 double unders

09132018

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)For time 2000/1500 row 1 mile run 2000/1500m row 1 mile run 2000/1500m row

09122018

CrossFit Pace Patriot Pride - WODWeightliftingHang power clean+Full clean7 rounds every 90secs 2 hang power clean + full clean ahapMetconMetcon (Time)10-1 Front squat 135/95 Burpee Box jump...

09112018

CrossFit Pace Patriot Pride - WODMetconMetcon (AMRAP - Rounds and Reps)8min amrap 7 DL 225/155 7 wall ball 7 T2B Rest 3 minsMetcon (AMRAP - Rounds and Reps)12 min amrap 10 pistols 10 KB swings 200 row Rest 3 minsMetcon (AMRAP - Reps)6min emom 2 rope climbs Max clean...

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