Wednesday 7/22/2015

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.

Strength:
Halting Snatch Deadlift 80% (of Snatch) x3, 85% x3x2
Overhead Squat 65% x3x2, 70% x3x3

WOD: AMRAP in 12 minutes

15x Floorwipers (m:95#/f:65#)
15x Overhead squats
15m Burpee BroadJumps

  

Tuesday 7/21/2015

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.

Strength:
Back squat 70% 10×3
Hang Snatch (mid-thigh) 65% x3x2, 70% x3x3

WOD: 5 rounds for time

10x Wall balls (m:20#/f:15#)
20x KB swing (m:55#/f:35#)
40x Double-unders

  

Monday 7/20/2015

Announcements:

  • 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:
Snatch 70% x3x2, 75% x2x3
Clean & Jerk 70% x3x2, 75% x2x3

WOD: For time

For Time:
50x Mountain climbers
40x Pull-ups
30x Sit-ups
20x Boxjumps
10x Wall walks
20x Toes to bar
30x Burpees
40x V-ups
50x Push-ups

  

Sunday 7/19/2015

Announcements:

  • 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 7/18/0152

Announcements:

  • 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: For time

10x Handstand Push-ups
20x Pass-Throughs
30m DB Farmer Lunges (m:35#/f:20#)
40x Push-ups
50x Sit-ups
100x Double-unders

then… back up^ (do it in reverse and finish at HSPUs)

  

Friday 7/17/2015

Announcements:

  • 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: Muscle-ups

Strength: Back Squat – 80% x 3 x 8

WOD: AMRAP in 8 minutes

4x Muscle-ups (mod. 8 Ring rows & Dips)
8x Deadlifts (m:225#/f:155#)

  

Thursday 7/16/2015

Announcements:

  • 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 7/15/2015

Announcements:

  • 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 4
Snatch High-Pull – 70% x 3 x 3

WOD: AMRAP For 3 Rounds (Fight Gone Bad Format)

Max reps for 1 minute @ each movement. 

Wall Balls (m:20#/f:15#)
KBS (m:55#/f:35#)
Jumping Goblet Squats
V-ups
Row (1 calorie = 1 rep)
Rest 1 minute

Add total reps of all three rounds. 

  

Tuesday 7/14/2015

Announcements:

  • 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: Rope Climb

Strength:
Power Snatch – 65% x 3 x 4
Power Clean – 65% x 3 x 4

WOD: 8x Max Effort 100m Sprints

If max effort can not be sustained throughout 100m, Athlete must stop and recover until Max effort can be achieved. (Jogging/Walking=No Rep)

  

Monday 7/13/2015

Announcements:

  • 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 – 80% (of clean) x 3 x 3
SLDL (Stiff Leg Deadlift – 60% (of back squat) x 5 x 3

WOD: 5 rounds for time
10x Burpee Box Jumps (m:24″/f:20″)
10x Pull-ups
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