Wod's

Wednesday 09.07.16

Announcements:

1) Members....Don't miss out on this incredible opportunity to improve on your rowing technique! There are now only 15 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

Sign up here: 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!

CrossFit WOD

With a 20:00 minute running clock:

-- At Minute 0:00 - 5:00

Handstand Float

--At Minute 5:00 - 10:00

1 Strict C2B Pull-Up (w/3 second pause with chest in contact with bar)

3 Strict Handstand Push-Ups

--At Minute 10:00 - 15:00

1 Wall Walk

3 Pausing Ring Row (w/3 second pause at top of pull)

--At Minute 15:00 - 20:00

3 Strict Toes to Bar

3 Strict Ring Dips

Strength

Pause Front Squat

5 x 2 @ 70%

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com