Athlete's Choice
1) rest day
2) strength
3) Day 4 WOD
For time:
150 kettlebell swings – 24kg (16kg)
Shedkicker:
30 muscle-ups for time
This is how I spent my lunch break yesterday! Thanks to Lily, John and Aaron!
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There are many notable names missing…. McCoy makes a great point. As I was driving home from the shed last night, I realized that Shannon was missing. She, along with several others, has up and disappeared.
There are many notable names missing…. McCoy makes a great point. As I was driving home from the shed last night, I realized that Shannon was missing. She, along with several others, has up and disappeared.
There are many notable names missing…. McCoy makes a great point. As I was driving home from the shed last night, I realized that Shannon was missing. She, along with several others, has up and disappeared.
There are many notable names missing…. McCoy makes a great point. As I was driving home from the shed last night, I realized that Shannon was missing. She, along with several others, has up and disappeared.
There are many notable names missing…. McCoy makes a great point. As I was driving home from the shed last night, I realized that Shannon was missing. She, along with several others, has up and disappeared.
There are many notable names missing…. McCoy makes a great point. As I was driving home from the shed last night, I realized that Shannon was missing. She, along with several others, has up and disappeared.
There are many notable names missing…. McCoy makes a great point. As I was driving home from the shed last night, I realized that Shannon was missing. She, along with several others, has up and disappeared.
Nice Coach! That looks fun – a little scary but certainly fun.
BTW – Janice – NICE JOB yesterday! You killed that WOD! I never ever sweat that much in my life AND I felt like it was my 1st time ever doing pull ups…and for the record I could not hold the bat in my softball game last night. My hands wouldn’t allow for it. No more pull ups before a game. My team is ready to fire me.
Nice Coach! That looks fun – a little scary but certainly fun.
BTW – Janice – NICE JOB yesterday! You killed that WOD! I never ever sweat that much in my life AND I felt like it was my 1st time ever doing pull ups…and for the record I could not hold the bat in my softball game last night. My hands wouldn’t allow for it. No more pull ups before a game. My team is ready to fire me.
Nice Coach! That looks fun – a little scary but certainly fun.
BTW – Janice – NICE JOB yesterday! You killed that WOD! I never ever sweat that much in my life AND I felt like it was my 1st time ever doing pull ups…and for the record I could not hold the bat in my softball game last night. My hands wouldn’t allow for it. No more pull ups before a game. My team is ready to fire me.
Nice Coach! That looks fun – a little scary but certainly fun.
BTW – Janice – NICE JOB yesterday! You killed that WOD! I never ever sweat that much in my life AND I felt like it was my 1st time ever doing pull ups…and for the record I could not hold the bat in my softball game last night. My hands wouldn’t allow for it. No more pull ups before a game. My team is ready to fire me.
Nice Coach! That looks fun – a little scary but certainly fun.
BTW – Janice – NICE JOB yesterday! You killed that WOD! I never ever sweat that much in my life AND I felt like it was my 1st time ever doing pull ups…and for the record I could not hold the bat in my softball game last night. My hands wouldn’t allow for it. No more pull ups before a game. My team is ready to fire me.
Nice Coach! That looks fun – a little scary but certainly fun.
BTW – Janice – NICE JOB yesterday! You killed that WOD! I never ever sweat that much in my life AND I felt like it was my 1st time ever doing pull ups…and for the record I could not hold the bat in my softball game last night. My hands wouldn’t allow for it. No more pull ups before a game. My team is ready to fire me.
Nice Coach! That looks fun – a little scary but certainly fun.
BTW – Janice – NICE JOB yesterday! You killed that WOD! I never ever sweat that much in my life AND I felt like it was my 1st time ever doing pull ups…and for the record I could not hold the bat in my softball game last night. My hands wouldn’t allow for it. No more pull ups before a game. My team is ready to fire me.
Nice lunch break Coach! I usually have lunch at my desk.
Rob and I were wondering the same thing last night, where’s Shannon?
Nice lunch break Coach! I usually have lunch at my desk.
Rob and I were wondering the same thing last night, where’s Shannon?
Nice lunch break Coach! I usually have lunch at my desk.
Rob and I were wondering the same thing last night, where’s Shannon?
Nice lunch break Coach! I usually have lunch at my desk.
Rob and I were wondering the same thing last night, where’s Shannon?
Nice lunch break Coach! I usually have lunch at my desk.
Rob and I were wondering the same thing last night, where’s Shannon?
Nice lunch break Coach! I usually have lunch at my desk.
Rob and I were wondering the same thing last night, where’s Shannon?
Nice lunch break Coach! I usually have lunch at my desk.
Rob and I were wondering the same thing last night, where’s Shannon?
Hey Pat sorry no OTG pics today gym is real nice…pretty big you would like it a lot…I think I reped redshed well…todays WOD was 12 AMRAP…10 push ups…5 power clean 155lb…5 T2b…cashout with 4min. Double unders. I did 7rds. 10pushups 1PC….and finished with 128DU…Four days in a row and I am spent day off is going to feel nice…See all on hopefully saturday.
Hey Pat sorry no OTG pics today gym is real nice…pretty big you would like it a lot…I think I reped redshed well…todays WOD was 12 AMRAP…10 push ups…5 power clean 155lb…5 T2b…cashout with 4min. Double unders. I did 7rds. 10pushups 1PC….and finished with 128DU…Four days in a row and I am spent day off is going to feel nice…See all on hopefully saturday.
Hey Pat sorry no OTG pics today gym is real nice…pretty big you would like it a lot…I think I reped redshed well…todays WOD was 12 AMRAP…10 push ups…5 power clean 155lb…5 T2b…cashout with 4min. Double unders. I did 7rds. 10pushups 1PC….and finished with 128DU…Four days in a row and I am spent day off is going to feel nice…See all on hopefully saturday.
Hey Pat sorry no OTG pics today gym is real nice…pretty big you would like it a lot…I think I reped redshed well…todays WOD was 12 AMRAP…10 push ups…5 power clean 155lb…5 T2b…cashout with 4min. Double unders. I did 7rds. 10pushups 1PC….and finished with 128DU…Four days in a row and I am spent day off is going to feel nice…See all on hopefully saturday.
Hey Pat sorry no OTG pics today gym is real nice…pretty big you would like it a lot…I think I reped redshed well…todays WOD was 12 AMRAP…10 push ups…5 power clean 155lb…5 T2b…cashout with 4min. Double unders. I did 7rds. 10pushups 1PC….and finished with 128DU…Four days in a row and I am spent day off is going to feel nice…See all on hopefully saturday.
Hey Pat sorry no OTG pics today gym is real nice…pretty big you would like it a lot…I think I reped redshed well…todays WOD was 12 AMRAP…10 push ups…5 power clean 155lb…5 T2b…cashout with 4min. Double unders. I did 7rds. 10pushups 1PC….and finished with 128DU…Four days in a row and I am spent day off is going to feel nice…See all on hopefully saturday.
Hey Pat sorry no OTG pics today gym is real nice…pretty big you would like it a lot…I think I reped redshed well…todays WOD was 12 AMRAP…10 push ups…5 power clean 155lb…5 T2b…cashout with 4min. Double unders. I did 7rds. 10pushups 1PC….and finished with 128DU…Four days in a row and I am spent day off is going to feel nice…See all on hopefully saturday.
Pat – Looks like you knocked the rust off quickly, I see some nice air in the 3rd pic.
Nice job Joe! Sounds like we were repped very well.
Pat – Looks like you knocked the rust off quickly, I see some nice air in the 3rd pic.
Nice job Joe! Sounds like we were repped very well.
Pat – Looks like you knocked the rust off quickly, I see some nice air in the 3rd pic.
Nice job Joe! Sounds like we were repped very well.
Pat – Looks like you knocked the rust off quickly, I see some nice air in the 3rd pic.
Nice job Joe! Sounds like we were repped very well.
Pat – Looks like you knocked the rust off quickly, I see some nice air in the 3rd pic.
Nice job Joe! Sounds like we were repped very well.
Pat – Looks like you knocked the rust off quickly, I see some nice air in the 3rd pic.
Nice job Joe! Sounds like we were repped very well.
Pat – Looks like you knocked the rust off quickly, I see some nice air in the 3rd pic.
Nice job Joe! Sounds like we were repped very well.
maximize the rest day, Joe, and thanks for representing!
wakeboarding is FUN!!! Makes me wish I never sold my boat!
Still HOT outside. I want to give a huge shout-out to all my S&Q athletes. Haven’t heard one complaint about the heat all week!
Don’t forget, 4PM the shed opens today
maximize the rest day, Joe, and thanks for representing!
wakeboarding is FUN!!! Makes me wish I never sold my boat!
Still HOT outside. I want to give a huge shout-out to all my S&Q athletes. Haven’t heard one complaint about the heat all week!
Don’t forget, 4PM the shed opens today
maximize the rest day, Joe, and thanks for representing!
wakeboarding is FUN!!! Makes me wish I never sold my boat!
Still HOT outside. I want to give a huge shout-out to all my S&Q athletes. Haven’t heard one complaint about the heat all week!
Don’t forget, 4PM the shed opens today
maximize the rest day, Joe, and thanks for representing!
wakeboarding is FUN!!! Makes me wish I never sold my boat!
Still HOT outside. I want to give a huge shout-out to all my S&Q athletes. Haven’t heard one complaint about the heat all week!
Don’t forget, 4PM the shed opens today
maximize the rest day, Joe, and thanks for representing!
wakeboarding is FUN!!! Makes me wish I never sold my boat!
Still HOT outside. I want to give a huge shout-out to all my S&Q athletes. Haven’t heard one complaint about the heat all week!
Don’t forget, 4PM the shed opens today
maximize the rest day, Joe, and thanks for representing!
wakeboarding is FUN!!! Makes me wish I never sold my boat!
Still HOT outside. I want to give a huge shout-out to all my S&Q athletes. Haven’t heard one complaint about the heat all week!
Don’t forget, 4PM the shed opens today
maximize the rest day, Joe, and thanks for representing!
wakeboarding is FUN!!! Makes me wish I never sold my boat!
Still HOT outside. I want to give a huge shout-out to all my S&Q athletes. Haven’t heard one complaint about the heat all week!
Don’t forget, 4PM the shed opens today
I’m around! I was in DE last week and I got in some workouts down there. I came back with a very sore knee so I’m resting it and hope to get back to the Shed at 100% soon. I feel pretty special that my absence has been noticed!
I’m around! I was in DE last week and I got in some workouts down there. I came back with a very sore knee so I’m resting it and hope to get back to the Shed at 100% soon. I feel pretty special that my absence has been noticed!
I’m around! I was in DE last week and I got in some workouts down there. I came back with a very sore knee so I’m resting it and hope to get back to the Shed at 100% soon. I feel pretty special that my absence has been noticed!
I’m around! I was in DE last week and I got in some workouts down there. I came back with a very sore knee so I’m resting it and hope to get back to the Shed at 100% soon. I feel pretty special that my absence has been noticed!
I’m around! I was in DE last week and I got in some workouts down there. I came back with a very sore knee so I’m resting it and hope to get back to the Shed at 100% soon. I feel pretty special that my absence has been noticed!
I’m around! I was in DE last week and I got in some workouts down there. I came back with a very sore knee so I’m resting it and hope to get back to the Shed at 100% soon. I feel pretty special that my absence has been noticed!
I’m around! I was in DE last week and I got in some workouts down there. I came back with a very sore knee so I’m resting it and hope to get back to the Shed at 100% soon. I feel pretty special that my absence has been noticed!
My Dad ROCKS!
My Dad ROCKS!
My Dad ROCKS!
My Dad ROCKS!
My Dad ROCKS!
My Dad ROCKS!
My Dad ROCKS!
McCoy-
How do you know that Shannon hasn’t just turned into a “non-poster” of her times and you just aren’t recognizing any of her pics posted on the website?!
McCoy-
How do you know that Shannon hasn’t just turned into a “non-poster” of her times and you just aren’t recognizing any of her pics posted on the website?!
McCoy-
How do you know that Shannon hasn’t just turned into a “non-poster” of her times and you just aren’t recognizing any of her pics posted on the website?!
McCoy-
How do you know that Shannon hasn’t just turned into a “non-poster” of her times and you just aren’t recognizing any of her pics posted on the website?!
McCoy-
How do you know that Shannon hasn’t just turned into a “non-poster” of her times and you just aren’t recognizing any of her pics posted on the website?!
McCoy-
How do you know that Shannon hasn’t just turned into a “non-poster” of her times and you just aren’t recognizing any of her pics posted on the website?!
McCoy-
How do you know that Shannon hasn’t just turned into a “non-poster” of her times and you just aren’t recognizing any of her pics posted on the website?!
Let’s see if this works…
Happy Birthday SvW!!!
Let’s see if this works…
Happy Birthday SvW!!!
Let’s see if this works…
Happy Birthday SvW!!!
Let’s see if this works…
Happy Birthday SvW!!!
Let’s see if this works…
Happy Birthday SvW!!!
Let’s see if this works…
Happy Birthday SvW!!!
Let’s see if this works…
Happy Birthday SvW!!!
happy birthday? no birthday wod? no appearance from birthday boy? we could have done 40 muscle ups for his birthday
happy birthday? no birthday wod? no appearance from birthday boy? we could have done 40 muscle ups for his birthday
happy birthday? no birthday wod? no appearance from birthday boy? we could have done 40 muscle ups for his birthday
happy birthday? no birthday wod? no appearance from birthday boy? we could have done 40 muscle ups for his birthday
happy birthday? no birthday wod? no appearance from birthday boy? we could have done 40 muscle ups for his birthday
happy birthday? no birthday wod? no appearance from birthday boy? we could have done 40 muscle ups for his birthday
happy birthday? no birthday wod? no appearance from birthday boy? we could have done 40 muscle ups for his birthday
Great form Pat. Way to go! Perhaps you should include water boarding as part of a WOD.
Pop Pop
Great form Pat. Way to go! Perhaps you should include water boarding as part of a WOD.
Pop Pop
Great form Pat. Way to go! Perhaps you should include water boarding as part of a WOD.
Pop Pop
Great form Pat. Way to go! Perhaps you should include water boarding as part of a WOD.
Pop Pop
Great form Pat. Way to go! Perhaps you should include water boarding as part of a WOD.
Pop Pop
Great form Pat. Way to go! Perhaps you should include water boarding as part of a WOD.
Pop Pop
Great form Pat. Way to go! Perhaps you should include water boarding as part of a WOD.
Pop Pop
Day 4 WOD:
VonRon-8:24
Mike-8:14
Stache-
Ken-6:30
Lou-9:54
CKL-6:30
Charlie-8:02
Cheryl-6:50
CK-9:44 (Day 3 modified-39:50)
Melanie-Day 6-9:18
SHEDKICKER:
DP-DNF
Brendan-9:16
Kevin-9:00
Pat-5:14
Day 4 WOD:
VonRon-8:24
Mike-8:14
Stache-
Ken-6:30
Lou-9:54
CKL-6:30
Charlie-8:02
Cheryl-6:50
CK-9:44 (Day 3 modified-39:50)
Melanie-Day 6-9:18
SHEDKICKER:
DP-DNF
Brendan-9:16
Kevin-9:00
Pat-5:14
Day 4 WOD:
VonRon-8:24
Mike-8:14
Stache-
Ken-6:30
Lou-9:54
CKL-6:30
Charlie-8:02
Cheryl-6:50
CK-9:44 (Day 3 modified-39:50)
Melanie-Day 6-9:18
SHEDKICKER:
DP-DNF
Brendan-9:16
Kevin-9:00
Pat-5:14
Day 4 WOD:
VonRon-8:24
Mike-8:14
Stache-
Ken-6:30
Lou-9:54
CKL-6:30
Charlie-8:02
Cheryl-6:50
CK-9:44 (Day 3 modified-39:50)
Melanie-Day 6-9:18
SHEDKICKER:
DP-DNF
Brendan-9:16
Kevin-9:00
Pat-5:14
Day 4 WOD:
VonRon-8:24
Mike-8:14
Stache-
Ken-6:30
Lou-9:54
CKL-6:30
Charlie-8:02
Cheryl-6:50
CK-9:44 (Day 3 modified-39:50)
Melanie-Day 6-9:18
SHEDKICKER:
DP-DNF
Brendan-9:16
Kevin-9:00
Pat-5:14
Day 4 WOD:
VonRon-8:24
Mike-8:14
Stache-
Ken-6:30
Lou-9:54
CKL-6:30
Charlie-8:02
Cheryl-6:50
CK-9:44 (Day 3 modified-39:50)
Melanie-Day 6-9:18
SHEDKICKER:
DP-DNF
Brendan-9:16
Kevin-9:00
Pat-5:14
Day 4 WOD:
VonRon-8:24
Mike-8:14
Stache-
Ken-6:30
Lou-9:54
CKL-6:30
Charlie-8:02
Cheryl-6:50
CK-9:44 (Day 3 modified-39:50)
Melanie-Day 6-9:18
SHEDKICKER:
DP-DNF
Brendan-9:16
Kevin-9:00
Pat-5:14
counting the days until I can return to the Shed! First on the list … unassisted pull ups! Alex will practice push ups during tummy time CF style! Miss you guys and love reading all your posts and seeing all of you kick some butt with this WODs!!
counting the days until I can return to the Shed! First on the list … unassisted pull ups! Alex will practice push ups during tummy time CF style! Miss you guys and love reading all your posts and seeing all of you kick some butt with this WODs!!
counting the days until I can return to the Shed! First on the list … unassisted pull ups! Alex will practice push ups during tummy time CF style! Miss you guys and love reading all your posts and seeing all of you kick some butt with this WODs!!
counting the days until I can return to the Shed! First on the list … unassisted pull ups! Alex will practice push ups during tummy time CF style! Miss you guys and love reading all your posts and seeing all of you kick some butt with this WODs!!
counting the days until I can return to the Shed! First on the list … unassisted pull ups! Alex will practice push ups during tummy time CF style! Miss you guys and love reading all your posts and seeing all of you kick some butt with this WODs!!
counting the days until I can return to the Shed! First on the list … unassisted pull ups! Alex will practice push ups during tummy time CF style! Miss you guys and love reading all your posts and seeing all of you kick some butt with this WODs!!
counting the days until I can return to the Shed! First on the list … unassisted pull ups! Alex will practice push ups during tummy time CF style! Miss you guys and love reading all your posts and seeing all of you kick some butt with this WODs!!
Melanie, the pic of your OHS is FIERCE! Go Mel!
Melanie, the pic of your OHS is FIERCE! Go Mel!
Melanie, the pic of your OHS is FIERCE! Go Mel!
Melanie, the pic of your OHS is FIERCE! Go Mel!
Melanie, the pic of your OHS is FIERCE! Go Mel!
Melanie, the pic of your OHS is FIERCE! Go Mel!
Melanie, the pic of your OHS is FIERCE! Go Mel!
ckl,
100 kettlebell swings in a row, nice work. 😉
ckl,
100 kettlebell swings in a row, nice work. 😉
ckl,
100 kettlebell swings in a row, nice work. 😉
ckl,
100 kettlebell swings in a row, nice work. 😉
ckl,
100 kettlebell swings in a row, nice work. 😉
ckl,
100 kettlebell swings in a row, nice work. 😉
ckl,
100 kettlebell swings in a row, nice work. 😉
ckl,
100 kettlebell swings in a row, nice job. 😉
ckl,
100 kettlebell swings in a row, nice job. 😉
ckl,
100 kettlebell swings in a row, nice job. 😉
ckl,
100 kettlebell swings in a row, nice job. 😉
ckl,
100 kettlebell swings in a row, nice job. 😉
ckl,
100 kettlebell swings in a row, nice job. 😉
ckl,
100 kettlebell swings in a row, nice job. 😉
such a nice job in fact he had to say it twice!!:)
you know what that means next time….
Scale up on the kettlebell!!!!!:)
such a nice job in fact he had to say it twice!!:)
you know what that means next time….
Scale up on the kettlebell!!!!!:)
such a nice job in fact he had to say it twice!!:)
you know what that means next time….
Scale up on the kettlebell!!!!!:)
such a nice job in fact he had to say it twice!!:)
you know what that means next time….
Scale up on the kettlebell!!!!!:)
such a nice job in fact he had to say it twice!!:)
you know what that means next time….
Scale up on the kettlebell!!!!!:)
such a nice job in fact he had to say it twice!!:)
you know what that means next time….
Scale up on the kettlebell!!!!!:)
such a nice job in fact he had to say it twice!!:)
you know what that means next time….
Scale up on the kettlebell!!!!!:)
Thanks Lisa- great to hear from you! How are you doing and when are we going to see some pictures of the little guy?
Thanks Lisa- great to hear from you! How are you doing and when are we going to see some pictures of the little guy?
Thanks Lisa- great to hear from you! How are you doing and when are we going to see some pictures of the little guy?
Thanks Lisa- great to hear from you! How are you doing and when are we going to see some pictures of the little guy?
Thanks Lisa- great to hear from you! How are you doing and when are we going to see some pictures of the little guy?
Thanks Lisa- great to hear from you! How are you doing and when are we going to see some pictures of the little guy?
Thanks Lisa- great to hear from you! How are you doing and when are we going to see some pictures of the little guy?
Yeah ladies! You rock! Melanie always looks fierce!
Yo
Y
Yeah ladies! You rock! Melanie always looks fierce!
Yo
Y
Yeah ladies! You rock! Melanie always looks fierce!
Yo
Y
Yeah ladies! You rock! Melanie always looks fierce!
Yo
Y
Yeah ladies! You rock! Melanie always looks fierce!
Yo
Y
Yeah ladies! You rock! Melanie always looks fierce!
Yo
Y
Yeah ladies! You rock! Melanie always looks fierce!
Yo
Y