Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!

  Redwolf CrossFit
  7383 Harriman Cir
  Huntington Beach, CA 92648

Strength:
3 Sets of Hang Snatches
1 from high thigh, 1 above knee & 1 below knee @ 55% of 1RM
1 from high thigh, 1 above knee & 1 below knee @ 60% of 1RM
1 from high thigh, 1 above knee & 1 below knee @ 65% of 1RM

then…

Snatch Balance 3×4 (4@60%, 4@70%, 4@80% of 1RM Snatch)

WOD: AMRAP in 8 minutes

8x Dumbbell cleans (m:35#/f:20#)
8x Dumbbell Push Press
8x Dumbbell Squats
8x Dumbbell Lunges

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!

  Redwolf CrossFit
  7383 Harriman Cir
  Huntington Beach, CA 92648

Skill:
L-Sit Holds
Kipping/Butterfly Pull-ups or Muscle/Bar-ups

WOD: AMRAP in 10 minutes

10x Deadlifts (m:225#/f:155#)
10x Bar Facing Burpees
10x Barbell Push-ups

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!

  Redwolf CrossFit
  7383 Harriman Cir
  Huntington Beach, CA 92648

Strength:
3 Sets of Hang Snatches
1 from high thigh, 1 above knee & 1 below knee @ 50% of 1RM
1 from high thigh, 1 above knee & 1 below knee @ 55% of 1RM
1 from high thigh, 1 above knee & 1 below knee @ 60% of 1RM

then…

Snatch Balance 3×5 (5@50%, 5@60%, 5@70% of 1RM Snatch)

3 rounds for time:

5x Clean complex (m:95#/f:65#)
Dead lift
Hang power clean
Squat clean
Thruster
Overhead squat
2x 50m sprints (second speed bump & back)
2x 100m sprints (end of bldg & back)

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!

  Redwolf CrossFit
  7383 Harriman Cir
  Huntington Beach, CA 92648

Active Recovery/Rest Day!

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

No Yoga today

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!

  Redwolf CrossFit
  7383 Harriman Cir
  Huntington Beach, CA 92648

Partner WOD for time:

Shared reps. Only one works at a time.

20x Alternating Pistols
40x Ring push-ups
60x V-ups
80x Jumping Squats
200x Double-unders
80x Jumping Squats
60x V-ups
40x Ring push-ups
20x Alternating Pistols

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Sign-up now before all spots are filled!

Strength:
Overhead Squat and Bench Press
3-3-3+ (3@70%,3@80%, 3+@90% of 1RM)

WOD: AMRAP in 12 minutes

3x Muscle-ups (mod. 9 Ring rows & dips)
10x Overhead Lunges (m:95#/f:65#)
15x Burpees

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Sign-up now before all spots are filled!

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm).

Yoga canceled for today.

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Sign-up now before all spots are filled!

Strength:
Back Squat and Deadlifts
3-3-3+ (3@70%,3@80%, 3+@90% of 1RM)

WOD: AMRAP in 12 minutes

5x Bar-ups
10x Back squats (m:155#/f:115#) No squat racks.

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Sign-up now before all spots are filled!

Skill:
Muscle/Bar-ups
Double-unders

WOD: For time

400m Run Cash-In
400x Double-unders
400m Cash-Out

Announcements:

• NLI Competition Series 1 – Saturday, August 16
  The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
• Femme Royale Competition – Saturday, August 23
  An all womens competition for both Prescribed and Fun Division. Sign-up now before all spots are filled!

Strength:
Front Squat and Strict Press
3-3-3+ (3@70%,3@80%, 3+@90% of 1RM)

WOD: 3 Rounds for time

20x Jumping Squats
10x Shoulder to Overhead (m:115#/f:75#)
200m Backwards run