WOD 120717

 Warm Up:
Dynamic Warm Up
CrossFit Tulare Warm Up
Barbell Warm Up

Sumo Dead lifts 5x5

3 RFT
1 H Dumb Bell Power Snatch 10 ( 75#)
TTB 15
Wall Ball Shots 30 (20#)

WOD 120531

Snatch

One Strong Dude

1-1-1-1-1-1-1

Then

3 Rounds for time
Double Unders 50
Wall balls 25
Thrusters 12

WOD 120504

Nick Crushing the farmers carry on Wed

WOD 120504
3RFT
50 Double unders
25 wall balls
12 HSPU

Reminder : Immediately post 5 o'clock wod we will be heading over to bravo farms for some dinner followed by CrossFit Movie night with the avengers.

Also Reminder that Tomorrow ( Saturday) the women only Barbell class kicks off. Its going to be a good time.

WOD 120426

Ethan Made it back into the gym yesterday, after a very successful
swim Season. 

5RFT
400 M Run
20 Push Ups
10 wall balls

WoD 120405

WOD
5 RFT
20 wall balls
20 Box Jumps

In CrossFit we do full body workouts pretty much every time you come in. If you have been in every day this week, and especially if you have been in for every strength session and metcon this week, you are probably feeling it all over at this point. Do not be afraid to scale this one down, we have hit the legs hard all week, and your shoulders probably ar e alittle tired as well. At times like this it is okay to scale for recovery in fact it is desired. If you need to go a little lighter on the wall balls and/or a little lower on the box jumps then go for it. Train Hard, Train Smart.  Here is another gyms post on this same idea check it out and come in with some ideas on how you might scale this one.

WoD 120227

Open WOD 12.1 is come and gone. Many of you did great others were a little disappointed with your performances.  Disappointment is fine, in fact it can be a good thin gsometimes if it means you have set very high expectations for yourself. There are any number of reasons why you may not have performed up to your expectations not the least of which was the 100 burpees we did on Tuesday, or perhaps you over thought the work out and tried to game your way to the top by pacing too much and getting tired anyways. Do not let the first test of the Games Open season get you down. In fact lets take a look back to last years games and remember the bar facing burpees. It took many of you a full 7-8 minutes to complete those last year, and EVERY. SINGLE. ONE. of you destroyed that performance by 20-30 reps in the same or less time. The placings on the leader board are not inactive of the effectiveness of the work you put in this last year. Only by comparing yourself to your own past performance can we see how far you have come. Your Pr's over the last few weeks (back squats, cleans, Fran, ect) all show just how far you have come not your ranking on the leader board.

Open WoD 12.1 is in the books. It is time to look forward to next weeks test.

3Rounds for time

Run 400 Meters
20 wall ball shots (20/16)
10 pull-ups (c2b)

WoD 120130

Fox and Ethan In A foot Race. 

5RFT
15 Wall Balls
10 T2B
5 Snatches (95)

How are you doing with Nutrition. many people have lost weight and others are noticing big upticks in performance, but only those who have committed to the strategies laid out in our nutrition seminar. If you are in need of some help please see me and we will put you on the right track.

WoD 120112

WoD
21-15-9
Double Unders
KB Swings
wall-ball sit ups

WoD111228

5RFT

8 Power Snatches (115) 0
10 wall ball 2fers

WOD 111220 "Kelly"

5RFT
400M Run
30 box jumps
30 wall walls

WOD 111216

WoD 

10 Min AMRAP 

15 pull-ups 

10 air squats 

5 wall balls 

This One will go quicker than you think work hard for 10 minutes.

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 111026

21-18-15-12-9-6

Post WoD Prayer ?

KB Swings 1.5p
Box Jumps (24in
Wall Balls (20lb)

WOD 111017 "Chipper"

WOD
Run 100
20 Wall Balls (20#)
20 Box Jumps(24in)
Run 200
40 Double Unders
40 push-ups
Run 400
20 Front Squat (135#)
20 Pull-ups
Run 200
10 HSPU
10 pistols (alternating)
Run 100 m

WOD 111004

10 burpees
100m Run
20 wall balls
100 m run
8 burpees
100 m run
18 wall balls
100 m run
6 burpees
100 M Run
16 wall balls
100 m Run
4 burpees

If you missed Saturdays WoD Don't worry The yoke Stones
and tires will be making more and more appearances

100 M Run
14 wall balls
100 m Run

2 burpees
100 m Run
12 wall balls
100 M run 

WoD 110912 "Karen"

Karen
For time complete
150 wall balls

WoD 110908

3 R F T
Pull-Ups 10
Wall Balls  15
Double Unders 20

Rest 6 minutes

Sprint 800 Meters for time