Saturday 8/1/2015

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.

WOD: TBA

  

Friday 7/31/2015

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.

Strength:
Power Jerk – 65% x 3 x 2, 70% x 3 x 2
Snatch High-Pull – 70% (of snatch) x 3 x 2, 75% x 3

WOD: For time

Buy-in with a 400m run

10-8-6-4-2 reps of
Toes to bar
Shoulder to overhead (m:115#/f:75#)
Sumo Deadlift High-pull
Handstand push-ups

Cash-out with a 400m run

  

Thursday 7/30/2015

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.

Active Recovery/Rest Day!

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

  

Wednesday 7/29/2015

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.

Skill: Agility Drills
Strength:
Power Snatch – 65% x 3 x 2, 70% x 3 x 2
Power Clean – 65% x 3 x 2, 70% x 3 x 2

WOD: For time

21-15-9x of

Front squats (m:155#/f:105#)
Ring dips

  

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

  

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

  

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).

  

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!!! 

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

  

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).