02162019

CrossFit Pace Patriot Pride – WODMetconA1: Metcon (Time)2 rounds Run 1 mile 45 goblet squats 53/35 35 push ups 25 deadlift 155/135 15 knees to elbow 50 min time cap

02152019

CrossFit Pace Patriot Pride – WODWeightliftingClean Pull3x3 up to 100% of 1RMPower CleanBuild to a heavy tripleA2: Metcon (Time)21 Power cleans 135/95 21 Burpees 21 Pull ups 15 Front Squats 15 Burpees 15 Pull ups 9 Squat cleans 9 burpees 9 pull...

02152019

CrossFit Pace Patriot Pride – Patriot TeensThrusterMetcon (AMRAP – Rounds and Reps)15 min amrap 200m run 12 kettlebell swings 8 wall balls

02142019

CrossFit Pace Patriot Pride – WODMobilityLet your coach know where it hurts 😖😣😫MetconMetcon (AMRAP – Rounds)20min emom Min 1. 12/10 cals row Min 2. Max hollow hold Min 3. 200m run Min 4. Max plank hold

02132019

CrossFit Pace Patriot Pride – WODGymnasticsA1: Pull up/Ring Dip complex (AMRAP – Reps)12 mins to complete the following 1-6 reps of: Pull up Ring Dip Wide grip pull up Ring dip Close grip pull up Ring dip Chin up Ring dip Reverse grip pull up Ring dip...

02132019

CrossFit Pace Patriot Pride – Patriot TeensPull Up/DipsIn 12mins, complete: 3 strict pull ups 3 dips 3 wide grip pull ups 3 dips 3 close grip 3 dips 3 chin ups 3 dip 3 switch grip pull ups 3 dipsMetcon (Time)10-1 1-10 cals sit...