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03222019

CrossFit Pace Patriot Pride - WODMetcon19.5Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of:...

03212019

CrossFit Pace Patriot Pride - WODStrength WODMetcon (No Measure)3 Rds Hollow Hold pullovers x 10 Plank weight transfers x 3 each side Renegade Row ISO Holds 2 sec pause at top x 6 each side Wall ball knee tucks x 5 each sidePush-ups*Immediately following, max rep push...

03202019

CrossFit Pace Patriot Pride - WODMetconMetcon (Weight)Every 5 min for 25 min Run 400m 5 Squat Cleans *Goal is to lift as much weight as possible over the course of 5 rds (score is total weight lifted). You only get 5 attempts per round. If you miss you miss, only 5...

03192019

CrossFit Pace Patriot Pride - WODMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWeightliftingBench Press80% x 5 87.5%x 4 95% x 3

03182019

CrossFit Pace Patriot Pride - WODWeightliftingBehind the neck snatch grip push press+OHSSnatch grip push press+ohs w/sec pause at bottom 2+2 build to heavy single, then 2sets @ 85%Metcon18 min running clock Each station is 6 min :20 work/:40 rest Sprint/jog using...

03162019

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)2 Partners 3rds 400m med ball run together 50 med ball situps pass it back and forth 30 cal AAB 10 burpee over partner

03152019

CrossFit Pace Patriot Pride - Patriot TeensCrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP - Reps)3 rounds of: 10 snatches 45lb/35lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing...

03152019

CrossFit Pace Patriot Pride - WODMetcon19.4CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12...

03142019

CrossFit Pace Patriot Pride - WODWeightliftingBench Press80% x 2 86% x 2 92% x 2 97.5% x 1Metcon (No Measure)Each movement is 4 min at each movement L-sit leg raises work for :30 Straight leg sit up with plate 8 reps Slide plank 8 reps KB halo 8...

03132019

CrossFit Pace Patriot Pride - Patriot TeensFilthy 50 Teens (Time)Filthy Fifty Teens 50 box jumps 20" 50 jumping pull ups 50 KBS 26# 50 walking lunges 50 hang knee raises 50 push press 15# 50 sit ups 50 wall balls 10# 50 burpees 50 singles

03132019

CrossFit Pace Patriot Pride - WODWeightliftingOverhead SquatHeavy single (no more than 95% of 1RM), then 6x1 at 90% of heavy singleMetconMetcon (Distance)15 min running clock Each station is 5 min :20 work/:40 rest Sprint/jog using 50m Row sprint/row slow Bike...

03122019

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)For Time: 30 DB snatch 50/35# 15 BJ 24/20" 20 DB snatch 15 BBJO 24/20" 15 DB snatch 15 BJ 30/24" 10 DB snatch 15 BBJO 30/24"

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