Tuesday 7/1/2014

Announcements:

  • Box will be closed Friday for 4th of July.
  • 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:
GHD Sit-ups
Kipping/Butterfly Pull-ups or Bar/Muscle-ups

WOD: 3 rounds for time

10x Ground to Overhead (m:135#/f:95#)
15x Knees to Elbow
400m run

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Monday 6/30/2014

Announcements:

  • Legendary Competitor Weightlifting Meet – Sunday, June 29
    Fun day today at the Legendary Competitor Weightlifting meet. Natalie went 5 for 6 on her lifts hitting snatches at 95# and 110# and missing at 107#. She hit all of her clean and jerks at 125#, 145#, and 155#! Vic went 4 for 6 on his lifts. He hit snatches at 210# and 230# and barely missing 241#. He also hit clean and jerks at 265#, 282#, and missing at 295#. Great job today and congratulations!!!

  • Box will be closed Friday for 4th of July.
  • 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 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Strict Press 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: AMRAP in 15 minutes

10x Strict pull-ups
30x Squats
50x Double-unders

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Sunday 6/29/2014

Announcements:

  • Legendary Competitor Weightlifting Meet – Sunday, June 29
    Our own Vic and Natalie are also competing in the Legendary Competitor Weightlifting Meet this Sunday. Come out and support them as well! First lift starts at 8am.

    Location:
    CrossFit 714
    1251 W. Katella Ave.
    Orange, CA

  • Femme Royale Competition – Saturday, August 23
    An all womens competition for both Prescribed and Fun Division. Sign-up now before all spots are filled!

Box closed today.

Come out and support Vic and Natalie at the Legendary Competitor Weightlifting Meet at CrossFit 714!

CrossFit 714
1251 W. Katella Ave.
Orange, CA

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Saturday 6/28/2014

Announcements:

  • Police & Fire Championship CrossFit Competition – Saturday, June 28
    Come out and support both Eddie and Joseph as they compete in the Police & Fire CrossFit Competition this Saturday in San Diego. Starts at 8am where they will be briefed with Heat times and WODs.

    Location:
    Town and Country Resort
    500 Hotel Circle N San Diego
    Golden West and California Ballrooms

  • Legendary Competitor Weightlifting Meet – Sunday, June 29
    Our own Vic and Natalie are also competing in the Legendary Competitor Weightlifting Meet this Sunday. Come out and support them as well! First lift starts at 8am.

    Location:
    CrossFit 714
    1251 W. Katella Ave.
    Orange, CA

  • Femme Royale Competition – Saturday, August 23
    An all womens competition for both Prescribed and Fun Division. Sign-up now before all spots are filled!

Partner WOD: For time

60x Power Cleans (95#/65#)
60x Squats
60x Sit-ups
60x Thrusters (95#/65#)
60x Burpees
———-
One player works while other holds plank position. Partition workload as needed.

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Friday 6/27/2014

Announcements:

  • Schedule change just for Friday, June 27 – No 7AM, 5:30PM or 6:30PM session.
  • 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: Find 1RM Bench Press (15 minutes)

Skill: Practice Double-unders then max Double-unders in 1 minute

WOD: AMRAP in 10 minutes

15x Front Squats (m:115#/f:75#)
30x Double-unders

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Thursday 6/26/2014

Announcements:

  • Schedule change just for Friday, June 27 – No 7AM, 5:30PM or 6:30PM session.
  • 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.

No Yoga today

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Wednesday 6/25/2014

Announcements:

  • 300 WOD Club!
    Congrats to Gerry for being the first to have completed over 300 WOD’s at 382, then Nancy A. at 313, Gian at 303 and Binky at 300.
  • Schedule change just for Friday, June 27 – No 5:30PM or 6:30PM session.
  • 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: Kipping Pull-ups/Bar or Muscle-ups
Strength: Max Pull-up/Bar or Muscle-ups in 1 minute

WOD: 4 rounds for time

10x Pull Ups
20x Wall Balls (m:20#/f:15#)
400m Run

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Tuesday 6/24/2014

Announcements:

  • 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: Strict and/or deficit HSPU
Skill: Handstand Push-ups/walk/hold then Max HSPU in 1 minute

WOD: For time

5-10-15-10-5x of

Box Jumps (m:24″/f:20″)
Handstand Push-ups
Toes to Bar

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Monday 6/23/2014

Announcements:

  • 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:
Rope climb (10 minutes)
Rowing (10 minutes)

WOD: 4 rounds for time

1:00 ME Cal Row
1:00 ME Burpees
1:00 ME KBS (m:55#/f:35#)

1 minute rest between rounds

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Sunday 6/2262014

Announcements:

  • CFL Beach Party – Saturday, June 21
    It was a great turn out and a blast to see everyone! Definitely great times!!.
  • Box closed Sunday, June 22

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