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Tuesday 7/28/2015

Announcements:

  • Schedule change for this week only Wednesday and Friday
    Wednesday:
    No 7:00PM session

    Friday sessions:
    5:00AM
    4:00PM
    5:00PM
    6:00PM
    7:00PM

  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Strength:
Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% x 3 x 2
SLDL – 65% (of back squat) x 5 x 3

WOD: “Griff”

800m Run
400m Run backward
800m Run
400m Run backward

  

Permanent link to this article: http://crossfitlive.com/2015/07/27/tuesday-7282015/

Monday 7/27/2015

Announcements:

  • Schedule change for this Friday, July 31 only
    5:00AM
    4:00PM
    5:00PM
    6:00PM
    7:00PM

  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Skill: Bar-ups

Strength:
Back Squat – 80% x 5 x 5
Block (or hang) Clean (mid-thigh) – 65% x 3 x 2, 70% x 3 x 3

WOD: AMRAP in 10 minutes

5x Hang Cleans (m:165#/f:105#)
5x Bar-ups (mod. 10 chest to bar)
40x Double-unders

  

Permanent link to this article: http://crossfitlive.com/2015/07/26/monday-7272015/

Sunday 7/26/2015

Announcements:

  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

  

Permanent link to this article: http://crossfitlive.com/2015/07/25/sunday-7262015/

Saturday 7/25/2015

Announcements:

  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Partner WOD: For time
(One works at a time. Shared reps/cals)

50 Calorie row
100x Pull-ups
40 Calorie row
200x Push-ups
30 Calorie row
300x Sit-ups
20 Calorie row
400x Squats
10 Calorie row

Congrats to Brian for making the 300 WOD Club and Gerry for the first in CFL history to have completed over 600 WODs! Congrats to being the only person in the 600 WOD Club!!! 

Permanent link to this article: http://crossfitlive.com/2015/07/24/saturday-7252015/

Friday 7/24/2015

Announcements:

  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Strength:
Jerk behind the neck – 75% (of C&J) x3x5
Push Press – 75% (of Strict Press) x5x2, 80%x5x2
Jerk Dip Squat – 85% (of C&J) x5x3

WOD: As Many Total Reps as Possible of

AMRAP in 1 minute of Clean & Jerk (m:135#/f:95#)
rest 1 minute
AMRAP in 1 minute of Back squat
rest 1 minute
AMRAP in 1 minute of Snatch balances
rest 1 minute
AMRAP in 1 minute of Snatches

  

Permanent link to this article: http://crossfitlive.com/2015/07/23/friday-7242015/

Thursday 7/23/2015

Announcements:

  • Change of schedule - Thursday, July 23, 2015.
    Hours for this Thursday have been changed to 4pm-6pm.
  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Permanent link to this article: http://crossfitlive.com/2015/07/22/thursday-7232015/

Wednesday 7/22/2015

Announcements:

  • Change of schedule - Thursday, July 23, 2015.
    Hours for this Thursday have been changed to 4pm-6pm.
  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Strength:
Halting Snatch Deadlift 80% (of Snatch) x3, 85% x3x2
Overhead Squat 65% x3x2, 70% x3x3

WOD: AMRAP in 12 minutes

15x Floorwipers (m:95#/f:65#)
15x Overhead squats
15m Burpee BroadJumps

  

Permanent link to this article: http://crossfitlive.com/2015/07/21/wednesday-7222015/

Tuesday 7/21/2015

Announcements:

  • Change of schedule - Thursday, July 23, 2015.
    Hours for this Thursday have been changed to 4pm-6pm.
  • Femme Royale Competition - Saturday, August 8 2015.
    Come and support Carolyn and Theresa as they compete together in the next Femme Royale Competition. It will be hosted by Redwolf CrossFit in Huntington Beach.

    Redwolf CrossFit
    7383 Harriman Circle
    Huntington Beach

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Strength:
Back squat 70% 10×3
Hang Snatch (mid-thigh) 65% x3x2, 70% x3x3

WOD: 5 rounds for time

10x Wall balls (m:20#/f:15#)
20x KB swing (m:55#/f:35#)
40x Double-unders

  

Permanent link to this article: http://crossfitlive.com/2015/07/20/tuesday-7212015/

Monday 7/20/2015

Announcements:

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Strength:
Snatch 70% x3x2, 75% x2x3
Clean & Jerk 70% x3x2, 75% x2x3

WOD: For time

For Time:
50x Mountain climbers
40x Pull-ups
30x Sit-ups
20x Boxjumps
10x Wall walks
20x Toes to bar
30x Burpees
40x V-ups
50x Push-ups

  

Permanent link to this article: http://crossfitlive.com/2015/07/19/monday-7202015/

Sunday 7/19/2015

Announcements:

  • CFL Annual Beach/Anniversary Party!! - Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

  

Permanent link to this article: http://crossfitlive.com/2015/07/18/sunday-7192015/

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