Wod's

Tuesday 09.06.16

Announcements:

1) Members....Don't miss out on this incredible opportunity to improve on your rowing technique! There are only 22 spots available before we sell out this hosted event by Victoria Draper!

When: Saturday, September 24th from 11am to 3pm

Where: CrossFit Insanity; 17875 Sky Park Circle, STE AB, Irvine, CA 92614

Join this amazing 4 hour seminar for $40!

2) Reminder: Our Yoga class is every Saturday morning at 8:30am! A vigorous Power Vinyasa flow with attention to detail in alignment and body mechanics. Various breathing techniques and stretching of injury prone areas are incorporated in the practice and a well-deserved rest at the end! All levels welcome - beginners, weekend warriors and Crossfit powerhouses!

Endurance WOD

5 Rounds of:

200 m Sprint

Notes: On the 2:30

CrossFit WOD

With a 25:00 minute running clock

--At 0:00

5 min AMRAP of:

3 Power Snatch (135/95)

7 Burpees over Bar

Rest 5 minutes

--At 10:00

5 min AMRAP of:

5 Power Snatch (95/65)

5 Burpees over Bar

Rest 5 minutes

--At 20:00

5 min AMRAP of:

7 Power Snatch (75/55)

3 Burpees over Bar

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com