CrossFit Pace Patriot Pride - WODClean Complex10 Min EMOM 1 Clean Pull+2 Hang Power Cleans *find todays heavyMetcon (Weight)20 Min Clock 40 DU (2:1 singles) 1 rep Hang Clean *Start at 60% and increase 5% each round. Work to a heavy for the day. * 3 attempts...


CrossFit Pace Patriot Pride - WODSnatch Complex10 Min EMOM 2 Snatch grip DL+ Hang Power Snatch *find todays heavyMetcon (AMRAP - Reps)10 Min AMRAP 200m Run 10 Push Jerk 95/65# *run = 1 rep


CrossFit Pace Patriot Pride - WODMetcon (AMRAP - Reps)Teams of 2 (36 Min running clock) 1- 20 Wallballs 20/14#, 20 Double unders, 2 Wall Walks 2- 3 Burpees, 3 Push-ups, 3 air squats 3- 10 cal row, 20 Sit-ups, 6 Mtn Climbers 4- 12 Lunges w/ 35/25# DBs, 12 Push Press w/...


CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)3rounds 30 sec plank 10 single arm kneeling press 50ft monster walkWeightliftingBack Squat5-5-5-5-5-5 Every 90secs to heavy setMetconMetcon (Time)50-40-30-20-10 Single unders 25-20-15-10-5 sit...

The “Murph” Challenge: Honoring a Hero Who Should Never Be Forgotten

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...


CrossFit Pace Patriot Pride - WODMetcon (AMRAP - Reps)Teams of 2 20 Min AMRAP 20 RKBS 53/35# 20 Box Jumps 24/20" *Partner A will run 400m. When A gets back partner B will then run 400m. When partner B goes for the run partner A picks up where B left off.


CrossFit Pace Patriot Pride - WODMetcon (Time)"Pedro 66" 3 RFT 22 cal row 22 S2OH 95/65# 22 Pull-ups 22 Back Squats 22 Sit-ups Cash Out-5 Push-ups


CrossFit Pace Patriot Pride - Patriot TeensWarm-upMetcon (No Measure)2 Rounds 100m run 10 mountain climbers 100m run 20 flutter kicks 100m run 10 ring rows/scap pulls 100m run 10 jumping jacksMetconMetcon (AMRAP - Rounds)For 10-15mins Min 1, complete 1 pull up, 1 push...


CrossFit Pace Patriot Pride - WODMetcon (No Measure)Chin-ups 5 x 5 (supinated grip) Push-ups 5 x 10 (hand release) *alt these movements


CrossFit Pace Patriot Pride - WODMetcon (AMRAP - Rounds and Reps)40 MIn AMRAP 1k Row 200m Run 50m Farmers Carry 50/35# 15 BBJO 24/20" (run and farmer carry = 1 rep each)


CrossFit Pace Patriot Pride - Patriot Teenssled dragMetcon (5 Rounds for reps)5 rounds :40 seconds at each movement KBS BIKE Alternating BOX STEPS SIT UPS Plank Rest 1 minute between rounds


CrossFit Pace Patriot Pride - WODFront SquatFront Squat x 4 AHAP *5 sec in the hole (only pause for 5 sec on HAP set)Metcon (AMRAP - Reps)16 Min EMOM 1-10 Ring dips 2-6 Hang Power Cleans 135/95# 3-10 DB Box step Overs 24/20" 50/35# (single arm) 4-10 Pull-ups


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