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1.5.19

Warmup: Coaches Choice   WOD: Teams of 3 – 5 Rounds Each 15/12 Cal Row 20 Russian KBS(70/53) 10 Burpees *Second partner begins as soon as rower is free.

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How to Set the Right Goal

Goal setting week is upon us and while some of you may have your goals ready to go for your meeting with either Mike or myself, some of you might be having a hard time nailing down a goal you are satisfied with. Even if you have a goal or two ready to talk about,

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10/27/18

WARM-UP: Coaches Choice WOD: Teams of 3: 210 Double Unders 60 Plate-Facing Burpees 180 Dumbbell Thrusters (35/25) 60 Pull-ups 150 Deadlifts (135/95) 60 Sit-Ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed

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10/26/18

WARMUP: 2/3 Rounds 200 Meter Row or Run :30 4 Way Dead Bugs 4 Inch Worm (inching as far forward as possible) 10R/10L Rotary Med Ball Toss :30 R / :30 L 5# Lateral Side Shoulder Raise STRENGTH/SKILL: 3 Super Sets A. 8R/8L Bird Dog Rows (AHAP) B. 12 Dumbbell Pull Overs (AHAP) WOD: 21-15-9

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10/18/18

WARMUP: 3:00 Monostructural Movement Then… EMOM x 10 M1: 4- Way Dead Bug M2: Plank Hold M3: Alternating Reaching Hands Plank Holds M4: Glute Bridges M5: :30/:30 Single Leg KB Deadlift   WOD: Squat Clean EMOM Minutes 1-4: 3 Position Squat Clean (Start at pockets) 62%, 65%, 68%, 70%) Min 5: Rest Minutes 6-9: 2

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10/12/18

3 Rounds of 50-ft. Bear Crawl 3 Wall Climbs 15 Russian Kettlebell Swings (53/35) Then…10 Min. Rx Athletes – set up your HSPU mark and spend 5 minutes practicing kipping HSPU. Scaled Athletes – load up barbell for deadlift (135/185 for men – 95/135 for women) and complete 3 sets of 5 HRPU between loads.

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9/6/18

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is

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7/21/18

On the morning of July 15, 2018, just one day shy of his 6th anniversary with the Weymouth Police Department, Sergeant Michael Chesna was shot and killed in the line of duty after responding to an incident near South Shore Hospital. Sergeant Chesna was a U.S. Army Veteran having served several tours in Afghanistan and

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7/13/18

3:00 Monostructural Movement (run, row, bike) ​Then 2 Rounds: ​:30 Plank Hold ​:30 Side Plank with Reach Through (Right) ​:30 Side Plank with reach Through (Left) ​10 Hip Bridges ​20 Alternating Frankenstein Leg Swings (10R/10L)​ ​​​ A. 5 x 2 Hang Power Clean – use 5 sets to work up to the heaviest double hang power

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5/19/18

WARM UP Coach’s Choice WOD Teams of 2: Row 1,000 meters alternating every 250m Then 2 Rounds 20 Burpees 40 Wallballs (20/14) 60 Swings (53/35) 80 Box Jumps (24″/20″) 100 Sit-Ups Sprint 400m (can break up into 100s and 200s) Row 1,000 meters alternating every 250m

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