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02082019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)Walking Lunges Single leg deadlift Spanish Squats Glu Bridge teDeadliftSumo DeadliftMetconMetcon (AMRAP - Reps)Min 1: max cals Bike Min 2: max reps pull ups/push ups Min 3: rest

02072019

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)10 rounds 200m row max effort 30 sec rest

02062019

CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)GAME DAY!

02062019

CrossFit Pace Patriot Pride - WODWeightliftingSnatch+Snatch Balance+OHSBuild to a heavy single, then 1rep @95% and 1@90%Back SquatBuild to have set of 5

02052019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)shoulder taps plank circles push ups scap pullsHang SnatchPush PressMetcon (Time)30-20-10 Dumbell Hang Snatch Burpee Over DumbellMetcon (AMRAP - Rounds and Reps)12 min AMRAP 50' walking lunges 15 American...

02052019

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)Fight gone right 3rounds 20 wall balls 20/14 20 sdhp 75/55 20 box jumps 24/20 20 push press 75/55 20 cals row 1min rest

02042019

CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)banded pull downs banded walks banded squats Hollow Hold Superman HoldSled Push (1 rep = 50')Metcon (AMRAP - Rounds and Reps)12 min AMRAP 50' walking lunges 15 American KBS 15 Russian TwistMetcon...

02042019

CrossFit Pace Patriot Pride - WODWeightliftingDeadlift (3-3-3-3-3)5 sets of 3reps building to a heavyMetconMetcon (AMRAP - Reps)15 min EMOM Min 2 Max cals AAB Min 1 Max push ups Min 3 restRx+ HSPU

02022019

CrossFit Pace Patriot Pride - WODMetconMetcon (Time)Partner wod 60 deadlifts 95/65 100 doubles 60 front squats 100 doubles 60 s2oh 100 doubles 60 clean and jerk

02012019

CrossFit Pace Patriot Pride - Patriot TeensBench PressCleanMetcon (Time)3 rounds with a Partner 500m row 30 burpees 30 medball slams 20#/14 15 cals bike 30 hanging knee raises 30 partner sit ups only 1 person works at a time

02012019

CrossFit Pace Patriot Pride - WODWeightliftingBench Press10@ 60% 8@ 70% 5@ 75% 3@ 80%MetconMetcon (AMRAP - Reps)12min amrap 2,4,6... ect increasing by 2 each round Man makers 35/20 Pull ups

01312019

CrossFit Pace Patriot Pride - WODWarm-upMetcon (No Measure)Core tabata Hollow hold Arch hold VupsMetconMetcon (Time)1 Mile "last man sprint" run with classROMWOD

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