Veterans day celebration

Hero WoD Roulette

pick a hero WoD out of a hat and thats your work out for the day, no do overs, no complaining, show up early to make sure you have enough time to warm-up every one will start their WoD at 10 minutes in. Have fun.

WoD's
Murph
Severin
Jason

Lumber Jack 20
Jerry

WoD 111110 Shoulder Press

Ricky has been working hard on his T2B
what weakness are you working on

Shoulder Press
1-1-1-1-1-1-1

Chain or KB Optional

Games WOD #5

Fully extended at the hips knees and
shoulders, fast and powerful finish
with the arms. Great Wallball
and should sound a lot like
a whole lot of other movements
we do in CrossFit

20min AMRAP of:
5 Power cleans
10 Toes to bar
15 Wallball 


Goal rounds 10-12
I know I know. Only the second Met-con after my post about scaling and it is a games WoD. SO Yes I will tell you what RX'd is for the work out but before I do. I want you to think how would you scale this workout to hit the target range for your rounds. Now do not go check the games site to see what they said the weight should be, instead come in and tell me and see just how close the number was to prescribed. Were you way over, way under, one goal of this new focus on scaling is to get you to think critically about your abilities as an athlete. To Put it in perspective the highest score in SoCal was just under 16 rounds by J.C Nessa. and Joshua Bridges got just over 14 rounds. 


Really think about your abilities and what you would need to scale in order to get within that range. Then come in and we will see how good a judge you are. And Remember you can scale weight on the cleans AND the wall balls, as well as the reps of each movement

WoD 111108 "Neva"

Neva

30# PR on the Back Squat good job Jason!

5RFT
11 Dead Lifts
6 Box Jumps
8 Hang power Cleans
7 Burpees

Goal <10 min

This is our first real practice with scaling after last weeks post. So here are some guide lines:
 Only 1  bar for both Dead Lifts and Hang Power Cleans ( means they will be the same weight) so pick an appropriate weight for the cleans and this will determine you DL weight.

 What is it that you need to work on more? BW movements? Or Strength for Barbell movements? If the first then scale appropriately on the not only on the box jumps and the burpees but also on the barbell movements so that you can attack those movements when you get to them. Maybe you make a decision to go a little higher on a box so you decide to do less weight on the barbells so that it can all be unbroken. Or vice-versa go a little heavier on the barbells and a little lower on the box or maybe do burpees to the bench so that you can work on your strength in the HPC & DL but still finish with in the appropriate time range for the work out. This is your chance to start making good decisions that will positively impact your future fitness.

WOD 111106 Back Squats

First A new Warm-up for the warm-up board

CrossFit Warm-up

3 Rounds of 10-15 Reps
Samson Stretch (each Leg 30-40second)
OHS (PVC)
Sit-up
Back Extension
Pull-ups
Dips

Move quickly through the Warm-up and then -

Back Squats
1-1-1-1-1-1-1

*Optional : Use the chain or a band on your squats