Friday 8/22/2014

Announcements:

  • Box closed for Femme Royale Competition – Saturday, August 23
    Box closed Saturday, August 23. 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/Strength:
– Power Clean + Hang Clean + Jerk – 70% (of clean) x 4 sets
– Jerk dip squats – 3 reps x 4 sets @ 90% (of Jerk)
– Muscle snatch – 3 reps x 4 sets (empty bar)

WOD: 3 rounds for time

30m Bear Crawl
200m Run
15x Box Jump (m:24″/f:20″)

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Thursday 8/21/2014

Announcements:

  • Box closed for Femme Royale Competition – Saturday, August 23
    Box closed Saturday, August 23. 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 6pm)

Open Seminar to members on Muscle-ups & progressions to a Muscle-up (5pm to 5:30pm)

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Wednesday 8/20/2014

Announcements:

  • 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/Strength:
– Power Snatch + Hang Power Snatch + 2 Snatch Balance – 70% (of Power Snatch) x 4 sets
– Push Press + Push Jerk + Split Jerk – 80% (of Strict Press) x 5 sets

WOD: Helen

3 rounds for time

400m Run
21x KBS (m:55#/f:35#)
12x Pull-ups
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Tuesday 8/19/2014

Announcements:

  • Schedule Change for only Monday 8/18 & Tuesday 8/19
    Monday: no 7AM or 6:30PM Sessions
    Tuesday: no 7AM, 5:30PM or 6:30PM Sessions
  • 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/Strength:
– Snatch – (3 @ 70%, 3 @ 75%, 3 @ 80%)
– Clean & jerk – (3 @ 70%, 3 @ 75%, 3 @ 80%)
– Back squat – 6×4 @ 75% with 3 sec pause in bottom

WOD: For time

100x DUs
50x Burpees

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Monday 8/18/2014

Announcements:

  • Schedule Change for only Monday 8/18 & Tuesday 8/19
    Monday: no 7AM or 6:30PM Sessions
    Tuesday: no 7AM, 5:30PM or 6:30PM Sessions
  • 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/Strength:
– Power Snatch – 2×5 @ 60% of 1RM
– Power Clean & Jerk – 2×5 @ 60% of 1RM

WOD:
AMRAP in 2 minutes
Power Clean (m:115#/f:75#)

rest 1 min

AMRAP in 2 minutes
Front Squat

rest 1 min

AMRAP in 2 minutes
Shoulder 2 OH

Record TOTAL REPS

Cool down: 3×15 GHD Sit-ups

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Sunday 8/17/2014

Announcements:

  • Schedule Change for only Monday 8/18 & Tuesday 8/19
    Monday: no 7AM or 6:30PM Sessions
    Tuesday: no 7AM, 5:30PM or 6:30PM Sessions
  • 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)

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Saturday 8/16/2014

Announcements:

  • NLI Competition Series 1 – Saturday, August 16
    Come out and support one of our own!! Eric will be competing in Division 2 so be sure to come out and cheer him on!! It will be located at CSU Dominguez Hills.
  • Schedule Change for only Monday 8/18 & Tuesday 8/19
    Monday: no 7AM or 6:30PM Sessions
    Tuesday: no 7AM, 5:30PM or 6:30PM Sessions
  • 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

WOD: For time

Partner shared reps except for wall climbs everyone does a wall climb.

200 Double Unders
1 Wall Climb
100 Sit-Ups
1 Wall Climb
75 Back Squats (m:135#/f:95#)
1 Wall Climb
50 Pull-Ups
1 Wall Climb
25 Hang Power Cleans
1 Wall Climb
15m Partner Burpees
1 Wall Climb

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Friday 8/15/2014

Announcements:

  • Congratulations to Carolyn and Jerry for making CFL’s Athlete of the month for June!! Great job and we’ll earned.
  • NLI Competition Series 1 – Saturday, August 16
    Come out and support one of our own!! Eric will be competing in Division 2 so be sure to come out and cheer him on!! It will be located at CSU Dominguez Hills.
  • Schedule Change for only Monday 8/18 & Tuesday 8/19
    Monday: no 7AM or 6:30PM
    Tuesday: no 7AM, 5:30PM or 6:30PM
  • 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
Practice Double-unders, then 1 minute AMRAP

WOD: 3 rounds for time

3x Hang Power Snatches (m:115#/f:75#)
3x Snatch Balances
6x Overhead Forward Lunges
50x Double-unders

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Thursday 8/14/2014

Announcements:

  • NLI Competition Series 1 – Saturday, August 16
    Come out and support one of our own!! Eric will be competing in Division 2 so be sure to come out and cheer him on!! 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 6pm)

Open Seminar to members on Kipping & Butterfly Pull-ups (5pm to 5:30pm)

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Wednesday 8/13/2014

Announcements:

  • NLI Competition Series 1 – Saturday, August 16
    Come out and support one of our own!! Eric will be competing in Division 2 so be sure to come out and cheer him on!! 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:
Bar-ups
Handstand Push-ups

WOD: AMRAP in 10 minutes

3x Bar-ups (mod 9 pull-ups)
3x Bar dips (mod 3 ring dips w/ band)
9x Handstand push-ups
9x Alternating Pistols

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