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Saturday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB DL → 10 KB Russian Swing → 7 KB American Swing 10 Sit-up → 10 Leg Lift → 10...

Friday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds**WorkoutNCFIT...

Thursday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP**Extended Warm-upPower Clean (8x2)EMOM x 8 MINUTES...

09202019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)Wall Ball Over/UnderSnatchMetcon (Time)12-10-8-6-4-2 Burpees Box Step Overs

Wednesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2...alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner... AMRAP x 5...

09192019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)Straight Leg Sit Up Plank Hollow Hold Superman Scap Pulls Kip SwingsMetcon (No Measure)10 min EMOM Min 1 - 3 Pull Ups Min 2- 3 DipsMetcon (Calories)Intervals (your choice) :30/:30

Tuesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP -...

09182019

CrossFit Pace Patriot Pride - Patriot TeensSumo DeadliftMetcon (No Measure)5 Rounds Each :30s work/:30 rest Jump Rope/Jumping Jacks Plate G2O Push Ups Kettlebell Swings

Sunday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)400m Med Ball Line Run! Then... - 10 Reps in unison PVC Pass - 10 Reps in unison PVC Behind Neck Press - 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart) - 20 Reps Med Ball Twist and Hand Off...

09162019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)1 - Shoulder Taps 2 - Air Squats 3 - Sit upsMetcon (Time)3 Rounds 400m run 30 lunges 10 push pressPush Press

Saturday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (Time)EVERY 3 MINUTES FOR 30 MINUTES... 15/12 Cal Bike 12 Hand Release Push-Ups 9 Up-Down Box Jump Over...

Friday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3:00 min Bike/Row...just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10...

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