Wod's

Monday 03.07.16

Happy Birthday Michelle Miller!

Happy Birthday Jared Maclean!

Announcements:

1) Nutrition Challenge Participants: Don't forget to come in today to do your final performance wod, get measurements and body fat calculated along with taking those after photos. Everyone must have all this done by Wednesday, March 9th!

2) FRIDAY NIGHT LIGHTS is going down for the next 3 weeks! All evening classes on Friday will be the CrossFit Open workouts where we will be running heats from 5pm - 7:30pm. Come join us as we compete, judge and cheer on all our athletes.

CrossFit WOD

Part A.

"Baseline"

FT:

500 m Row

40 Air Squat

30 Sit Ups

20 Push Ups

10 Pull Ups

Part B.

Teams of 3

16 min AMRAP of:

10 Front Squat (165/115)

20 Chest to Bar

30 Deadlift (165/115)

Notes: Athlete 1 & 2 Start triplet while athlete 3 rows 500 m. One athlete must always be rowing and can only switch every 500 m.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com