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04052019

CrossFit Pace Patriot Pride - Patriot TeensBack Squat

04042019

CrossFit Pace Patriot Pride - WODMetcon (No Measure)Run 1 Mile -Rest 3 Min- Run 800 Meters -Rest 2 Min- Run 400 MetersThese need to be done at a recovery pace. NO 6 MIN MILES!!!

04032019

CrossFit Pace Patriot Pride - WODJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

04032019

CrossFit Pace Patriot Pride - Patriot TeensSnatch PullHang Power Snatch

04022019

CrossFit Pace Patriot Pride - WODMetcon (Distance)15 Min Clock :30 Work/:30 Active Rest Run Row BikeMetcon (Distance)Metcon (Calories)

04012019

CrossFit Pace Patriot Pride - WODWeightliftingThe Other Total (Total Weight)Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)

04012019

CrossFit Pace Patriot Pride - Patriot TeensSumo DeadliftChristine (Teens) (Time)3 rounds 500m row 12 KB sumo deadlifts 21 box jumps or box steps

03302019

CrossFit Pace Patriot Pride - WODMetcon (AMRAP - Reps)25 Min AMRAP (with a partner) 20 Thrusters 115/75#, 20 Slam balls 30/20#, 20 Burpees 30 Thrusters 95/65#, 30 Slam balls, 30 Burpees 40 Thrusters 75/55#, 40 Slam balls, 40 Burpees 50 Thrusters (no slam balls or...

03292019

CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)Bear Crawl 10 knee touches Alligator Crawl 10 knee touches Crab Walk 10 knee touchesMetcon (AMRAP - Rounds)15 min EMOM: 1: 200m run/10cal bike 2: 10 box jumps 3: 1 rope climb/3 rope ascends/6 ring...

03292019

CrossFit Pace Patriot Pride - WODMetcon (No Measure)5 Sets Strict Ring To Sternum Pull ups x 5 *Rest as neededMetcon (Time)10 Deadlifts 155/105# 20 T2B 30 Wall balls 20/14# 800m or 1000m Row 30 Wall balls 20 T2B 10 Deadlifts Rx+ 225/155#

03282019

CrossFit Pace Patriot Pride - WODMetcon (No Measure)3 Rds Psoas March (8 each side) Straight Line Crawl (:20) Chest Press Iso Row (8 each side)Metcon (Time)2k Row @ 80% Effort

03272019

CrossFit Pace Patriot Pride - Patriot TeensPull Up/DipsIn 12mins, complete: 3 strict pull ups 3 dips 3 wide grip pull ups 3 dips 3 close grip 3 dips 3 chin ups 3 dip 3 switch grip pull ups 3 dipsMetcon (Time)3 rounds 100m farmer carry 25 sit ups 20 walking...

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