In Honor of our very own Crossfit Games 2011 Competitor, Darlene Price, we will be doing the same workout she did yesterday in our in Cali today!  Her official time: 6:36

“Solidarity”
21 Overhead Squats
21 Hand-release Push-ups
150 yard Shuttle Run
15 Overhead Squats
15 Hand-release Push-ups
100 yard Shuttle Run
9 Overhead Squats
9 Hand-release Push-ups
50 yard Shuttle Run
*2-3 person teams
*One person works at each station and cannot pass the person in front of them
*There can be multiple bars per team
*All team members will complete all reps

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the Crossfit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Skill
Clean Review

then…

20 Minute AMRAP
400 M Run
4 Cleans
6 CTB Pull-ups
8 Touch and Go Deadlifts (Clean Weight)
10 Medball Anchored Sit-ups (20lbs, 10lbs)
*Total Rounds Recorded

Scaling for Cleans:
Men
275+: 185
245-274: 165
225-244: 145
205-225: 135
165-204: 115
135-164: 95
95-134: 75
95-:65

Women
175+: 115
155-174: 105
135-154: 95
115-134: 80
95-114: 75
85-94: 65
75-84: 45
75-:35

Do not seek to follow in the footsteps of the wise. Seek what they sought. -Matsuo Basho

Watch Darlene live here at 10:40 AM and 4:20 PM (Central) #dapriceisright

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the Crossfit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

We are all cheering you on from the ATX this weekend, Darlene!!

Level Two

Skill
20 Minutes of Pose Running Practice

then…

WOD
20 Minutes on the Minute
1-3 Muscle-ups—>Assisted Dips—>Dips—>Push-ups
2-4 Toes to Bar—>KTE—>Straight Leg Raises
*Total Reps of each movement recorded

Level One (Day 12)

Skill
KB Swings
Handstand Push-ups

WOD
A. Hip/Hang Snatch x2x3  rest :90
B. Clean & Jerk x1x3  rest 2:00
C. Deadlift x3x3  rest 2:00
D. Back Squats x5x3  rest 2:00

If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery. -John Paul Jones

15% Rule
*Post thoughts to comments

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the Crossfit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Level Two

A1. Row @60% x250 M x4  (Focus on perfect stroke)  Rest :30
A2. Unbroken Double Unders 35-30-25-20 (3 attempts each set) Rest :30
A3. Handstand Push-ups x10-15×4  (Scale to seated DB press if needed)  Rest :30
B1. Russian KB Swing x12-15×3  Rest :30
B2. Band Pull-through x6-8×3  Rest :30
B3. L-Sit Hold :20-:40×3  Rest :30

Level One (Day 11)

Skill
Handstand
Toes to Bar
Jump Rope

WOD
10 Minute AMRAP
5 Toes to Bar
5 Box Jumps (Step Down)
5 Push-ups
20 Singles

For they conquer who believe they can. -John Dryden

Time in the sun
*Post thoughts to comments

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the Crossfit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Level Two

Make-up Day

or

Strength WO:
A1. Split Squats x6-8×3 @30×0  rest :90
A2. Strict Chin-up x10-12×3 @20×0  rest :90
B1.  DB Bench Press x6-8×3 @30×0  rest :60
B2.  DB Ext. Rot. x10-12×3 @30×0  rest :60
C1.  Snatch Grip RDL x6-8×3 @4111  rest :30
C2.  Powell Raises x10-12×3 @30×0  rest :30
C3.  Partner Glute Ham Raises x6-8×3  rest :30

Level One (Day 11)

Skill
Handstand
Toes to Bar
Jump Rope

WOD
10 Minute AMRAP
5 Toes to Bar
5 Box Jumps (Step Down)
5 Push-ups
20 Singles

Never desert your own line of talent.  Be what nature intended you for, and you will succeed. – Greer Garson

Strength training superior for body comp
*Post thoughts to comments

Announcements
– Happy Hour is next TONIGHT at 7:00pm at Red’s Porch on South Lamar.
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Mikey rockin a push-up man in Seattle!