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Level Two
A. Clean and Jerk Cluster x1.1.1 x4 @ 70-75% Rest :30 btwn reps, 2:00 btwn sets
B. Clean Lift offs x5x3 @ 75-80% of Max Clean Rest :60
C1. 400 M Run @ 85% x 3 Rest :30
C2. Horizontal Ring Rows x10x 3 Rest :30
C3. V-ups x10 x 3 Rest :30

Extra Credit
GH Raises x5x2
DB Hip Thrusts x5x2

Level One (Day 5)
Skill
Ring Dips
Wall Balls

WOD
3 Rounds (2:00 on/ 1:00 off)
10 Wall Balls
Front Plank
*One person wall-balls while the other does a front plank
*Record Total Wall Balls

How Much Water Do You Really Need?
*Post thoughts to comments

“Doing the best at this moment puts you in the best place for the next moment.” – Oprah Winfrey

Announcements

• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

All Levels
Partner Workout
3 Rounds
800 M Run
20 Wall Balls
10 Kip Pull-ups
*Partners run together, then Partner A starts on wall balls & Partner B starts on kips

Announcements

• Congratulations to our very talented and amazing Darlene Price for her incredible performance and 7th place finish at the CrossFit Games this weekend! #dapriceisAMAZING!!!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

All Levels
A1. RDL x5x4 by feel Rest :30
A2. Long Stroke Split Squats x5/leg x 4 Rest :30
B1. Rocket Jumps x6-8×3 Rest :30
B2. Bentover Rows x6-8×3 Rest :30
B3. DB Hip Thrusts x15x3 Rest :30

21-15-9
Pull-ups
300 M Run

Extra Credit
Accumulate 1:00 in an L-sit

“The will to succeed is important, but what’s more important is the will to prepare.” – Bobby Knight

Announcements

• Congratulations to our very talented and amazing Darlene Price for her incredible performance and 7th place finish at the CrossFit Games this weekend! #dapriceisAMAZING!!!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

[youtube]http://www.youtube.com/watch?v=eQSYlG-HA3s&feature=g-u-u[/youtube]

Level Two
A1. Press x2x5 @ 70-75% Rest :30
A2. Ring Push-ups x8x5 Rest :30
B1. Squat x2x5 @ 70-75% Rest :45
B2. Split Squats x5/leg x 5 (BDWT) Rest :45
C. DL x2x10 @ 60% Rest :60

Level One (Day 4)
Skill
Rowing

Partner WOD
3 Rounds
1:00 Max Meter Row
1:00 6 Stationary Lunges (total) / 5 Push-ups
1:00 Rest
*Partner A starts on row (Partner B waits for 1:00). When Partner A moves to lunges, Partner B starts row.
*Combined Meters and Reps recorded

The Language of Food
*Post thoughts to comments

“Do a little more each day than you think you possibly can.” – Lowell Thomas

Announcements

• Congratulations to our very talented and amazing Darlene Price for her incredible performance and 7th place finish at the CrossFit Games this weekend! #dapriceisAMAZING!!!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info. 

Level Two
A1. Partner Over/Under MB Pass x10x4 Rest :30
A2. Crossover Lunge to Lateral Lunge x5/Side x 4 Rest :30
A3. Sumo KB DL x10 x 4 Rest :30
A4. Dynamic Horizontal Ring Row (Hollow Body to Extension) x5x4 Rest :30

Partner WO
4 Rounds
Row 500
Max Rounds of
5 Toes to Bar
10 Explosive Push-ups
15 Rocket Jumps
*Post total time and total rounds
*While one partner rows 500 M the other completes AMRAP of Toes to bar, Burpees, and box jumps

Extra Credit
Kneeling Paloff Press x10-15/side x 2

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Be Good to Yourself, Inside and Out
*Post thoughts to comments

“Nothing is easy to the unwilling.” – Thomas Fuller

Announcements

• Congratulations to our very talented and amazing Darlene Price for her incredible performance and 7th place finish at the CrossFit Games this weekend! #dapriceisAMAZING!!!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info. 

Level Two
A. 1 Set of Max HSPU (Kipping or Strict)
B. 5 Minutes on the Minute 1-3 Kip HSPU

3 Rounds
8 Dips
15 Rocket Jumps
8 Kip CTB Pull-ups
30 Double Unders
8 Hang Power Snatch (95 lbs, 65 lbs)
300 M Run

Extra Credit
Powell Raise x8/armx2
Trap 3 x8/arm x 2

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Maintaining Weight Loss – The Recent JAMA Study
*Post thoughts to comments

“The mind always fails first, not the body. The secret is to make your mind work for you, not against you.” – Arnold Schwarzenegger

Announcements

• Congratulations to our very talented and amazing Darlene Price for her incredible performance and 7th place finish at the CrossFit Games this weekend! #dapriceisAMAZING!!!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! for more info.

Level Two
A. Clean and Jerk x1x5 @ 90-95%, RPE 8-9 Rest 3:00
B. Clean Lift offs x5x4 @ 75-80% of Max Clean Rest :60

Dumbell Jackie
1K Row
45 DB Thrusters (35 lb, 20 lb)
30 Pull-ups

Extra Credit
GH Raises x5x2
DB Hip Thrusts x5x2

Level One (Day 2)
Skill
Chin-ups

WOD
300 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
200 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
100 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
*Time Recorded

Is Sugar More Trouble Than It’s Worth?
*Post thoughts to comments

“Depend not on fortune, but on conduct.” – Publilius Syrus

Announcements

• Congratulations to our very talented and amazing Darlene Price for her incredible performance in the CrossFit Games this weekend! #dapriceisAMAZING!!!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

All Levels
“Solidarity”
10 Deadlifts
20 Pull-ups
30 Box jumps (24″, 20″)
40 Kettlebell swings (24K, 16K)
50 Double-unders
40 Kettlebell swings (24K, 16K)
30 Box jumps (24″, 20″)
20 Pull-ups
10 Deadlifts
*Done as a 2 person team (split reps, one person works at a time) or individually

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend! Learn more about this weekend’s events in Cali and Austin here.
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Go Darlene!!!! #dapriceisright

All Levels
A1. Goblet Good Mornings x12-15×3 Rest :45
A2. Long Stroke Split Squats x8/leg x 3 Rest :45
B1. Pogo Jumps x6-8×3 Rest :30
B2. Static Horizontal Ring Rows x6-8×3 Rest :30
B3. Wall Balls x5x3 Rest :30

5 Rounds
7 Wall Balls
7/leg OVHD Lunge (45 lb, 25 lb)
7 Push-ups
100 Yard Shuttle Run
*Total Time Posted

Extra Credit
Accumulate 1:00 in an L-sit

Get Adequate Vitamin D For Optimal Body Composition: Men, Women & Children Need D To Stay Lean
*Post thoughts to comments

“Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.” – Bear Bryant

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Level Two
A. Press x3x5 @ 85-90% RPE 9-10 Rest 3:00
B. Squat x3x5 @ 80-90% Rest 3:00
C. DL Cluster x1.1.1 x4 @ 85-90% Rest :30 btwn reps, 2:00 btwn sets

Extra Credit
D1. Deficit DLs x6x3 @ 50% Rest :30
D2. Ring Push-up x15x3 Rest :30
D3. Strict TTB x5x3 Rest :30
*Add MB btwn legs, if possible

Level One (Day 1)
Skill
Squats
Push-Ups

5:00 Minute AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats
*Record total rounds

The Sunscreen Smokescreen
*Post thoughts to comments

“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• TODAY: CFA will have a  Happy Hour (Thursday, 7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!