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Tuesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3 ROUNDS 50’ Filly Lunge w/ DB (Switch at 25’) 50’ Shuttle Run 50’ Bear CrawlSkillMetcon (No Measure)EMOM x 10 MINUTES MIN 1 - HS Walk or HS Hold Practice MIN 2 - 100m Run @ 50% EFFORTMetconMetcon (AMRAP...

06122019

CrossFit Pace Patriot Pride - WODClean Complex10 Min EMOM Power Clean + Hang Sq CleanMetcon (AMRAP - Rounds)16 Min Clock 2 Rds 8 RKBS 53/35# 8 Sq Clean 95/65# 2 Rds 10 RKBS 6 Sq Clean 115/75# 2 Rds 12 RKBS 4 Sq Clean 135/95# Max Rds 14 RKBS 2 Sq Cleans...

06112019

CrossFit Pace Patriot Pride - WODBack Squat15 Min E3M Back squat *start at 65% and buildMetcon (Time)For Time 1 Min BBJO 24/20" -Rest 3 Min- 3 Min AMRAP 12 T2B 12 S2OH 115/75# -Rest 5 Min- 21-15-9 Cal Row Burpee over Erg

Sunday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)Two Parts... 1.) 400m "Last Man Sprints" 2.) Play a Game!Partner MetconMetcon (Time)IN TEAMS OF 2… FOR TIME 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests,...

Monday

CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)2:00min Moderate Row Into.. AMRAP x 4 MINUTES 2 Inch Worm + Push Up 4 Up Downs 6 Broad JumpsStrengthMetcon (Weight)E2MOM x 8 MINUTES 6-12 Deadlift 6-12 Push-ups *Light to Moderate weight on...

06102019

CrossFit Pace Patriot Pride - WODSnatch BalanceSnatch Balance 5-3-3-1, 5-3-3-1 *focus on solid bottom positionMetcon (AMRAP - Reps)13 Min Clock Part 1 9 Min EMOM 1-12 Single arm overhead KB lunges 53/35# 2-8 Lat. burpees over KB 3- 6 HSPU IMMEDIATELY AFTER PT.1 4 Min...

06082019

CrossFit Pace Patriot Pride - WODA1: Metcon (Time)Double Under work For time 80 DU 20 Burpee over the bar 20 HP Snatch 95/65 20 OHS 20 HP Snatch 20 BOTB 80 DU

Nutrition and Fitness: The Long-Term Relationship You Need

By Ali Johnson We’ve all heard the complaints: “I work out every day but I’m not losing weight.” “I want to be faster/stronger and I don’t know why I’m not improving.” “I lift heavy weights but I’m not building muscle.” etc. etc. Most likely, the problem isn’t what...

06072019

CrossFit Pace Patriot Pride - WODMetcon (AMRAP - Reps)27 min AMRAP 400m Run 15 Wall Balls 20/14# 12 KBS 53/35# 9 Burpee to a 6" target

06062019

CrossFit Pace Patriot Pride - WODMetcon (No Measure)3 Rds 40' Seal walk 40' Bear Crawl 40' Crab Walk :90 Plank RomWod

06052019

CrossFit Pace Patriot Pride - WODClean ComplexClean Complex (16 min E2M) Clean Pull+Hang Sq. Clean *focus on the first pull (go slow) in the clean pull. Making sure your back angle isn't changingMetcon (Time)21-15-9 or 15-12-9 T2B DB S2OH 50/35# *GO HARD!! Keep it...

06042019

CrossFit Pace Patriot Pride - WODDeadliftDeadlift 7x3 (20 min) 60, 65, 70, 75, 80, 80, 80%Metcon (Time)1000m Row Rest 6 min 500m Row Rest 4 min 250m Row *score is total time minus the rest

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