Archive for September, 2016

Coupeville Flats Road Ride

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WOD Thursday 09-29-2016

WOD Type: “Strength & MetCon” WOD Walk: No walk again! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Snatch 4 x 55# 4 x 65# 4 x 75# 4 x 85# EMOM – 10 Minutes – 4 Reps @ 55# MetCon: 0 Minute AMRAP of… No MetCon Total Reps: 0 Today’s WOD was great! I’m actually getting the hang of […]

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WOD Wednesday 09-28-2016

WOD Type: “Strength & MetCon” WOD Walk: No walk again! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Deadlifts 4 x 185# 4 x 205# 4 x 225# 4 x 245# EMOM – 10 Minutes – 4 Reps @ 185# MetCon: 12 Minute AMRAP of… 5 OHS @ 45# Bar 7 KB Swings @ 45# 9 Burpees Total Reps: 118 […]

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Mass Shooting In My Own Backyard? VLOG-145

Mass Shooting In My Own Backyard? VLOG-145 What the hell is going on in this world we live in today? In just the last few days, 5 killed in the Cascade Mall Shooting, another 1 killed and 4 wounded at Illinois University and another one in a Houston Parking lot! Can you believe that the […]

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WOD Thursday 09-22-2016

WOD Type: “Strength & MetCon” WOD Walk: No walk again! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Jerks 4 x 115# 4 x 125# 4 x 135# 4 x 145# EMOM – 10 Minutes – 4 Reps @ 115# MetCon: 8 Minute AMRAP of… 5 Pull-Ups 7 Dips 9 KB Swings @ 45# Total Reps: 84 Today’s WOD was just a quick, […]

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WOD Wednesday 09-21-2016

WOD Type: “Strength & MetCon” WOD Walk: No walk again! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Cleans 4 x 102# 4 x 120# 4 x 135# 4 x 155# EMOM – 10 Minutes – 4 Reps @ 102# MetCon: 10 Minute AMRAP of… 15 Calorie Row 12 Box Jumps @ 20″ 9 Snatch @ 75# Total Reps: 118 Today’s WOD was at […]

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WOD Tuesday 09-20-2016

WOD Type: “Strength & MetCon” WOD Walk: No walk today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Overhead Squats 3 x 60# 3 x 70# 3 x 80# 3 x 90# EMOM – 10 Minutes – 3 Reps @ 60# MetCon: No Time To Complete… Total Reps: 197 Today’s WOD was… just […]

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WOD Friday 09-09-2016

WOD Type: “D-Load & MetCon” WOD Walk: No walk today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: D-Load No Strength work EMOM – No EMOM’s allowed on D-Load Week MetCon: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of… Front Squat @ 135# Strict Pll-Ups Total Reps: 110 Reps Today’s WOD […]

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WOD Thursday 09-08-2016

WOD Type: “D-Load & MetCon” WOD Walk: No walk today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: D-Load No Strength work EMOM – No EMOM’s allowed on D-Load Week MetCon: 1 Round of… 21 Deadlifts @ 115# 21 Dips 21 KB Upright Rows @ 45# 15 Power Cleans @ 115# 15 […]

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WOD Wednesday 09-07-2016

WOD Type: “D-Load & MetCon” WOD Walk: No walk today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: D-Load Week No Strength Work EMOM – No EMOM’s during D-Load Week MetCon: 5 Rounds of… Run 200 Meters 10 C2B Pull-Ups Run 200 Meters 5 Power Snatch @ 115# Total Rounds: 3… I […]

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