The polish plantation runner

I took over the underground at Sweat Factory Crossfit a little while ago and I have to say that I am always amazed at the people that come in and do work with me.  Today's was such a nasty WOD but as it moved on everyone looked like they just wanted to take me out back and lynch me for this WOD.   But as it went on and they got it done they were all smiles and happy that they survived and most of them beat me which I am always proud to see.  As a coach the coolest thing is to watch others get in and just log through a nasty WOD and be able to smile after it is all said and done.  So today's wod was: Warm Up Baseline 500 meter row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups The Multiplier Games Style 37 Min AMRAP 1 Hand Stand Push up 2 Sand Bag Lunges 3 Wall Balls 4 Push UPs 5 Sit Ups 6 Air Squats Then 200 Meter run Keep two kettles bells in between you and the door about 25 feet as you leave to do your run and return do a farmers carry. Each...

Warm Up Fish game on the rower (most rowers have it just look under games on the main screen) 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill Warm up and find a hard but doable 3 rep front squat mine was 165 Then do 3 Reps on the minute every minute for 10 minutes Wod 15 Min Amrap 2 Sand bag get ups one each shoulder 4 Hang Cleans 115 6 Box Jumps 24 inch 8 Roll out push ups After party Max Kettle Bell Swings 53 lbs 50 Flutter Kicks Max Planks Max Push Ups Max Knees 2 Elbow

So today my 6 am crew came in and did the Underground with me.  I am going to take a minute to foot stomp proper water intake and nutrition.  My diet the last week has been less than good and water intake way down so today's WOD just sucked!! Granny's Got a Gun (named this because you might need a walker the next day) 21 15 9 Front Squats 60% I did 145 Toes to bar Row 1000 meters 15 9 7 Power Cleans 135 (DFS style ended up being 150 by the end) Dips (DFS style ended up being with wall between knees) Row 1000 Meters(set damper to 5 to make it suck a little more) 4 Rounds 21 Kettle Bell Swings 400 Meter run

It has been a little while I have a couple of different wods that I need to post.  I will start with today's WOD and warmup.   Warm Up 3 rounds Bear Crawl across gym Getting up on tippy toes and getting as close to the pike as you can 5 Burpees Frog hop back across gym Ten sit ups Ten Push ups Skill Smith Complex 8 Rounds of set of 3 Hang squat cleans into a front squat Wod 25 min AMRAP 200 Meter run 1 Tire Flip 20 Sledge hammers 2 Sand bag get ups (this really hurts if you have sun burned shoulder) 20 Sand bag squats 3 Bar muscle Ups 10 Pull ups I got through only one round before a huge lack of motivation and soreness took a hold.  I am going to program this in again in the future and do the full 25 minutes.  I will get a good run in tonight. Yesterday was an alright wod not to heavy but a good way to come back after having 5 days off Warm up 3.6 mile run Skill Front Squats working up to a heavy 3 Wod 100 Shoulder to Shoulder w...