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...
By: Ali Johnson Memorial Day is just around the corner, and athletes all over the country will be participating in the “Murph”, a WOD (workout of the day) to honor Lt. Michael Murphy who was killed in the line of duty in Afghanistan on June 28, 2005. This workout is...
CrossFit Pace Patriot Pride - WODMetcon (Time)"Pedro 66" 3 RFT 22 cal row 22 S2OH 95/65# 22 Pull-ups 22 Back Squats 22 Sit-ups Cash Out-5 Push-upshttps://wodwell.com/wod/pedro-66/
CrossFit Pace Patriot Pride - WODMetcon (No Measure)Chin-ups 5 x 5 (supinated grip) Push-ups 5 x 10 (hand release) *alt these movements
CrossFit Pace Patriot Pride - WODMetcon (AMRAP - Rounds and Reps)40 MIn AMRAP 1k Row 200m Run 50m Farmers Carry 50/35# 15 BBJO 24/20" (run and farmer carry = 1 rep each)
CrossFit Pace Patriot Pride - Patriot Teenssled dragMetcon (5 Rounds for reps)5 rounds :40 seconds at each movement KBS BIKE Alternating BOX STEPS SIT UPS Plank Rest 1 minute between rounds
CrossFit Pace Patriot Pride - WODFront SquatFront Squat x 4 AHAP *5 sec in the hole (only pause for 5 sec on HAP set)Metcon (AMRAP - Reps)16 Min EMOM 1-10 Ring dips 2-6 Hang Power Cleans 135/95# 3-10 DB Box step Overs 24/20" 50/35# (single arm) 4-10 Pull-ups
CrossFit Pace Patriot Pride - WODPush JerkPush Jerk Technique... Then Push Jerk 5x5 (work to AHAP but maintain technique)Metcon (Time)5 RFT 12 Push-ups 12 Push Press 12 Bar facing burpees
CrossFit Pace Patriot Pride - Patriot TeensBench PressGoblet SquatMetcon (4 Rounds for reps)Strict Hang Knee Raises/T2Rig Sit Up with a Plate Ball Pass - both sides Wall Ball Touches
CrossFit Pace Patriot Pride - WODMetcon (Time)4 RFT 250m Row 5 Strict Pull-ups 10 DB S2OH 50/35# 250m Row 5 DB Hang Cleans 10 Wallball Sit-ups 20/14#
CrossFit Pace Patriot Pride - WODMetconGoodell (Time)5 RFT 400m Run 20 Wallballs 20/14# 14 KBS 53/35# 38 reps of......... Round 1 Push-ups Round 2 Air Squats Round 3 Pull-ups Round 4 Alt. Lunges Round 5 Burpeeshttps://wodwell.com/wod/goodell/
CrossFit Pace Patriot Pride - Patriot TeensBack SquatMetcon (AMRAP - Rounds)E2MOM for 14 minutes 8/6 cals bike 8 box jumps 4 dips