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11212018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODWeightliftingBench PressBench press 5-5-5-5-5MetconMetcon (4 Rounds for reps)Tabata 22 min running clock Shoulder Press 45/35 Rest locked out...

11202018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODMetconMetcon (AMRAP - Reps)Max clusters in 5 min 95/65 Run 1 mile Max clusters in 5 mins 95/65 Score is time and reps1-Mile Run (Time)Max Effort...

11192018

CrossFit Pace Patriot Pride - WODSkill WorkMetcon (No Measure)Arch hallow warm up Then one strict pull up+ 2 beat swings+ 1 chest to bar pull up 5 setsMetconMetcon (AMRAP - Rounds and Reps)16.1 with dumbells 20 min amrap 8 chest to bar 25 ft overhead walking lunges 8...

11172018

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)Partner wod 200 clean and jerks 115/75 Every 3 mins stop and complete 5 in sync burpees

11162018

CrossFit Pace Patriot Pride - WODWeightliftingDeadlift5-5-5-5-5 Work to heavy or if at any time form is compromised in any way you must stop at that weight.MetconMetcon (AMRAP - Rounds and Reps)15 min amrap 5 deadlifts 225/155 5 hspu 25 walking lung steps with a KB...

11162018

CrossFit Pace Patriot Pride - Patriot TeensWeightliftingFront Squat (3 sets of 5)MetconMetcon (Time)Run 400m 15 MB cleans 15 box jumps Run 400m with med ball 15 KB swings 15 burpees Run 400m 15 ring rows 15 box jumps Run 400m with med ball Row =...

11152018

CrossFit Pace Patriot Pride - WODMetconMetcon (AMRAP - Rounds)Max rounds in 20 mins 5 ring dips 10 pull ups 15 v ups Row 500m

111418

CrossFit Pace Patriot Pride - Patriot TeensWeightliftingBench Press (5 sets of 5 reps)MetconMetcon (AMRAP - Rounds)3 rounds 10 reps at each station: KB suitcase DL Russian Twist Bicep curls...

11142018

CrossFit Pace Patriot Pride - WODWeightliftingBack SquatBack squat heavy set of three with a three second down one second up tempoMetconMetcon (Time)4 rounds for Time 20 kb swings 53/35 10 Snatch 95/65 20 wall balls 20/14 10/8 cal...

111318

CrossFit Pace Patriot Pride - Patriot TeensWeightliftingBack Squat (5 sets of 3 reps )MetconMetcon (Time)DIRTY 30 30 box step overs 30 kettlebell swings 30 ring rows 30 walking lunges 30 hanging knee raises 30 push press 30 burpees 30 sit ups 30 thrusters 30...

11132018

CrossFit Pace Patriot Pride - WODWeightliftingDeadlift5-5-5-5-5 Work to heavy or if at any time form is compromised in anyMetconMetcon (AMRAP - Rounds and Reps)15 min amrap 5 deadlifts 225/155 5 hspu 25 walking lunges with a KB...

11122018

CrossFit Pace Patriot Pride - WODMetconCollin (Time)400m run with a sandbag 50/20 sandbag med ball 12 push press 115/75 12 box jump 24/20 12 sdlhp 115/75 6 rounds for time3D Remembrance (AMRAP - Rounds and Reps)18min AMRAP 11 Hang Power snatches 75/55 11 Burpees 11...

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