#108 Run… Cow… Run

10,9,8,7,6,5,4,3,2,1

Kettle Bell Swing. Use a dumbell, bumper plate, med ball, water bottle, iron… something with some #s on it.
Run 100 yards

Start with 10 Kettle Bell Swings. Sprint 100 yards. Perform 9 Kettle Bell Swings. Sprint 100 yards. Perform 8 Kettle Bell Swings. Sprint 100 yards…down to…1 Kettle Bell Swing. Sprint 100 yards.

#107 Wake up! Now get up and get to class!!!

Good morning Monday! I know Mondays suck… but like anything you get what you put in. That’s my attitude at 5:45 this morning when my little girl decided to sing all 3 letters she knows out loud A,E and Ohhhhhhhhhhhh. So I rolled with it. Got up! Showered. Made my 4 block zone breakfast of a bagel/cream cheese. 20 almonds, 2 pieces of cheese, 3 egg whites/1 whole and a Vente Americano. Got to the gym early and programmed this amazing WOD. We had 8 students at 8am and this is what we did:

1000 Meter Row
Med Ball Thrusters 50X/Bench Dips 25X
Med Ball Thrusters 30X/Bench Dips 25X
Med Ball Thrusters 10X/Bench Dips 25X   
Going up in # each set
Run 400 Meters
Barbell Thrusters 25,20,15,10,5,5
Going up in # each set
3X Max rep dips

Saturday Morning… #106

I love Saturday’s! Why? Because my weekend starts @ noon. I’ve worked my tail off all week and Saturday morning class has the most energy of any other day of the week. Especially when everyone shows up. This morning they did! 22 students between the 8 and 9am class. A few new-bees, a few CrossFitter’s from other local gyms and a drop in from Chi town visiting for his “30th” Bday. The  8am all levels started with 5 min of jump rope as many reps as possible and 9am Lev 1 ran a mile for time. Coach Bryon designed this mornings wod… As many rounds as possible in 20 minutes of

15X
Sumo Dead Lift High Pull
Air Squat
Push up
Box Jump

Saturday Morning… #106

I love Saturday’s! Why? Because my weekend starts @ noon. I’ve worked my tail off all week and Saturday morning class has the most energy of any other day of the week. Especially when everyone shows up. This morning they did! 22 students between the 8 and 9am class. A few new-bees, a few CrossFitter’s from other local gyms and a drop in from Chi town visiting for his “30th” Bday. The  8am all levels started with 5 min of jump rope as many reps as possible and 9am Lev 1 ran a mile for time. Coach Bryon designed this mornings wod… As many rounds as possible in 20 minutes of

15X
Sumo Dead Lift High Pull
Air Squat
Push up
Box Jump

#105 Box Burpees

Box Burpee: Jump up on a box or ledge and then jump back into a push up. Jump back to squat position (burpee) and jump up as high as you can and clap.
3 Rounds for time of:
25x Push Ups
5x Box Burpees
25x Sit Ups
5x Box Burpees
25X Air Squats
5x Box Burpees

#105 Box Burpees

Box Burpee: Jump up on a box or ledge and then jump back into a push up. Jump back to squat position (burpee) and jump up as high as you can and clap.
3 Rounds for time of:
25x Push Ups
5x Box Burpees
25x Sit Ups
5x Box Burpees
25X Air Squats
5x Box Burpees

Great Basin Regional Games

Congratulations to all who competed in the Regional Games this past weekend in Flagstaff, Arizona.

W.O.D. #1
5x Snatchs (power or full), 135#, 95#
100 yard SandBag carry 90#, 70#
4X Snatchs
100 yard SandBag carry
3x Snatchs
100 yard SandBag carry
2x Snatchs
100 yard SandBag carry
1x Snatch

W.O.D. #2
5 Rounds for time of:
7x DeadLift (275#, 185#)
30x Air Squats
7x HandStand Push Ups

W.O.D. #3
800 Meter Run
3 Rounds of:
10x Squat Cleans (155#, 100#)
20x Chest to Bar Pull Ups
30x Box Jumps (30″, 24″)
800 Meter Run (after the 3 rounds have been completed)

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