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12042018

CrossFit Pace Patriot Pride - Patriot TeensWeightliftingFront Squat (5 sets of 5 reps)MetconMetcon (AMRAP - Rounds)3 rounds: 1 minute each station sled drag 15 KBS 20 Sit-ups 5 Wall Balls 5 cals...

12032018

CrossFit Pace Patriot Pride - WODWeightliftingPower SnatchPower Snatch heavy double touch and goMetconMetcon (Time)For time 45 deadlifts 35 power snatch 25 power jerk 15 OHS 115/7515min time...

12012018

CrossFit Pace Patriot Pride - WODMetconMetcon (AMRAP - Rounds and Reps)Partner wod Hang in there 20min amrap 5 thruster 95/65 5 burpees One partner must hang from the bar at all...

11302018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODWeightliftingShoulder to overheadAny styleWork to a heavy shoulder to overheadMetconMetcon (Time)3 rounds 21 wall balls 15 chest to bar 9 clean and...

11302018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)Wall Sits KB Monster Walks Single Leg DL Pull Ups/Jumping Pull upsMetconMetcon (6 Rounds for reps)Tabata...

11292018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODMetconMetcon (4 Rounds for reps)Tabata Jumping air squat Kbs Cals row Hspu Min rest between...

11282018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - Patriot TeensWeightliftingPush Press (5 sets of 3)MetconMetcon (AMRAP - Reps)Every 3 minutes: 8 cals AAB 10 KB Deadlift 10 Burpees 8 Push...

11282018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODStrength WODMetcon (2 Rounds for weight)12 EMOM Min 1 5 deadlifts work up each round Min 2 5 strict weight pull upsMetconMetcon (5 Rounds for reps)5...

11272018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - Patriot TeensWeightliftingBack Squat (5-5-3-3-3-1-1-1)MetconMetcon (Time)3 Rounds 250m row 20 box jumps 400m run 20 ring...

11272018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODMetconSmall (Time)3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24" 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of...

11262018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODWeightliftingBack Squat20 rep back squat maxMetconMetcon (Time)30-20-10 Med ball cleans 20/14 Lunges w/med ball 50 double unders between...

11242018

AnnouncementsT shirt Pre-order has begun sign up Now!!!!!! The sheet is in the office. CrossFit Pace Patriot Pride - WODMetconMetcon (Time)Partner 3 rounds of 15-12-9 Toes to bar Front squats 115/75Then immediately, 8mins to establish 1rep max...

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