Announcements:

• Schedule change for 5:30pm Session – Beginning Monday, July 28
  For the next 4 weeks beginning July 28, the 5:30pm Session will no longer be a CrossFit Session. It will be an On-Ramp class for new CrossFitters. It will be on Monday’s, Wednesday’s and Friday’s. Tuesday Sessions remain the same.
• 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: 5-3-1+ (5@75%, 3@85%, 1+@95% of 1RM)

Back Squat
Deadlift

WOD A: “Jonestown Sprint”

20x Push Press (m:75#/f:45#)
20x Burpee Pull-ups (Can not jump into Pull-up) (mod. Jumping Pull-up)
10x Push Press
10x Burpee Pull-ups

Then when everyone is done…

WOD B: Tailpipe (Partner wod… if no partner, time your row and it will be how long you have to hold the kettle bells)

3 Rounds for time

Partner 1 250m Row
Partner 2 holds both kettlebells in front rack (under chin) until 250 row is complete (m:55#/f:35#)
Switch

If one partner rests during round, other partner must rest as well.

Announcements:

• Schedule change for 5:30pm Session – Beginning Monday, July 28
  For the next 4 weeks beginning July 28, the 5:30pm Session will no longer be a CrossFit Session. It will be an On-Ramp class for new CrossFitters. It will be on Monday’s, Wednesday’s and Friday’s. Tuesday Sessions remain the same.
• 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:

Rope Climb
Handstand Push-ups/Hold/Walk

WOD: 4 Rounds for time

20x Toes to Bar
15m Handstand walk (must be controlled walks) (mod – 15 shoulder touches or 3 wall walks or 15 second HS hold)
1x Rope Climb
1x Wall Climb

Announcements:

• CFL is sad to announce that this is Coach Vic’s last week with us. He accepted an offer to coach at a new Box closer to home. Although we will miss Coach Vic, we are happy that he can take his CrossFit coaching experience with him to help out another Box within the CrossFit community. Let us all wish Coach Vic the best of luck!
• Schedule change for 5:30pm Session – Beginning Monday, July 28
  For the next 4 weeks beginning July 28, the 5:30pm Session will no longer be a CrossFit Session. It will be an On-Ramp class for new CrossFitters. It will be on Monday’s, Wednesday’s and Friday’s. Tuesday Sessions remain the same.
• 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: 5-3-1+ (5@75%, 3@85%, 1+@95% of 1RM)

Front Squat
Strict Press

WOD: Curtis P w/ EMOM Increasing Thrusters

AMRAP of Thruster until fail (when athlete can not perform required Thrusters within the minute)

0:00 Curtis P
1:00 Curtis P + 1 Thruster
2:00 Curtis P + 2 Thrusters
3:00 Curtis P + 3 Thrusters
4:00 Curtis P + 4 Thrusters
and so on until fail…

Curtis P = Power Clean, Left Lunge, Right Lunge & Push Press

Note: Curtis P must be unbroken. If Barbell is dropped during Curtis P, must start over at the Power Clean. Athlete is allowed to set Barbell down/rest before Thrusters (Thrusters can be broken).

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

Box closed today. We’re at the CrossFit Games!!

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

Team WOD of 5: AMRAP in 15 minutes

Spotter/Rest
Bench Press (m:135#/f:95#)
Strict Pull-ups
Squats
Airdyne (rotation clock)

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 @ 60% of 1RM
1 from high thigh, 1 above knee & 1 below knee @ 65% of 1RM
1 from high thigh, 1 above knee & 1 below knee @ 70% of 1RM

then…

Snatch Balance 3×3 (3@70%, 3@80%, 3@90% of 1RM Snatch)

WOD: Annie on the run for time:

50-40-30-20-10x of Double Unders Sit-ups
with 200 meter run after every couplet

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 (4pm to 7pm).

Yoga has been canceled.

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