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Tuesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)BUY IN... 15/12 Cal Bike (Easy Effort) 3 ROUNDS... 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking Lunge (L) 25’ Cross Body Walk (R) 25’ Cross Body Walk (L) :20 FR Bottom of Squat...

Sunday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)"Rock Paper Scissor" w/ Burpee Penalty! - Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the...

Saturday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND OF... 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold any Static Position… Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang...

Friday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of...

Thursday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)4 ROUNDS :30 Bike 25’ Forward Bear crawl 25’ Reverse Bear crawl 8/8 DB Cross Body Single Leg RDL 6/6 SA Half Kneeling DB Arnold Press 4/4 SA DB Overhead Split SquatWorkoutMetcon (AMRAP - Rounds and Reps)4...

7 CrossFit Athletes You Need to be Following

By: Ali Johnson It’s no secret that there are A LOT of big names in CrossFit- from Games athletes to box owners and programming founders, it’s hard to keep them all straight! That’s why we’ve compiled a list of 7 people who’ve made a name for themselves in CrossFit...

Wednesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10/10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms :20 Second Hollow Rock Then… AMRAP x 5 MINUTES 15 Jumping Jacks 10 Alt. Lateral Box Step Ups 5/5 SA DB Press 2 Wall...

Tuesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3 SETS OF: 7 Back Squats (30X1)*StrengthBack Squat (5x1 (20X1))Back Squat @80-90% of...

Sunday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3-4 Mins ‘Old School Gym Class’ Warm-up… :30 of each exercise: Jumping Jacks Mountain Climbers Sit-ups Toe Touches Arm Circles Arm Crosses Trunk Twists Tuck-Jumps or Star Jumps After the initial general...

Saturday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 10 Jumping Jacks (full range of motion w/arms) 10 Mt. Climbers 10 Sit Ups 10 Air SquatsWorkoutKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# /...

Friday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)Start off with a class 400m jog! into… AMRAP x 6 MINUTES 6 DB Hang Squat Cleans (light DB’s) 6 DB Push Press 6 DB Bent Over Row 6 Kip Swings or Ring RowsExtended Warm-upMetcon (Weight)ON A 10:00 RUNNING...

Thursday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)800m run then coach led mobility.Extended Warm-upWarm-up (No Measure)Double under practiceWorkoutAnnie (Time)50-40-30-20-10 Double-unders Sit-ups12min hard capOptional FinisherWarm-up (No Measure)"SUNS OUT,...

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