Wod's

Announcements:

1) On Memorial Day, Monday May 29th, we will be honoring the heroic acts of Michael Murphy with the Hero WOD "Murph". This Hero WOD is programmed for many boxes throughout the country. This is a challenging WOD that will push you not only physically but mentally as well.

-Gym opens @ 7:30am for stretching & mobility

-Two separate sign-ups for heats:

-1st Heat will start @ 8:00am

-2nd Heat will start @ 8:30am

*Murph will have a 1 hour time cap*

-Gym closes at 9:30am for the remainder of the day

Strength

Front Squats

Every 2 minutes

3 @ 80%

1 @ 89%

3 @ 80%

1 @ 92%

3 @ 80%

1 @ 95%

CrossFit WOD

10 min AMRAP:

50 Double Unders

25 Power Snatch (75/55)

15 Bar Facing Burpees

CrossFit WOD

Teams of 3

3 RFT:

200 m Sandbag Run

3 Rope Climbs

400 m Sandbag Run

6 Rope Climbs

600 m Sandbag Run

9 Rope Climbs

Strength

OHS

Heavy 3 Rep

CrossFit WOD

FT:

75 Wallball (20/14)

50 HR Push-Ups

25 Box Jumps (24/20)

Gymnastic Skills

12 min alternating EMOM of:

(Even) 7 Strict Handstand Push-Ups

(Odd) 12 Strict Toes to Bar

CrossFit WOD

"Helen"

3 RFT:

400 m Run

21 KB Swings (53/35)

12 Pull-Ups

Happy Birthday Jay Samora!

Announcements:

1) On Memorial Day, Monday May 29th, we will be honoring the heroic acts of Michael Murphy with the Hero WOD "Murph". This Hero WOD is programmed for many boxes throughout the country. This is a challenging WOD that will push you not only physically but mentally as well.

Strength

Every 90 seconds of:

Back Squat

6 @ 60%

4 @ 65%

2 @ 70%

6 @ 65%

4 @ 70%

2 @ 75%

6 @ 70%

4 @ 75%

2 @ 80%

CrossFit WOD

3 RFT:

10 Power Clean (135/95)

10 Front Squat (135/95)

10 Push Jerk (135/95)

50 Double Unders

Happy Birthday Raquel Flyer!

Happy Birthday Coach Mara!

Strength

Front Squats

3 @ 80%

1 @ 87%

3 @ 80%

1 @ 90%

3 @ 80%

1 @ 93%

CrossFit WOD

3 RFT:

400 m Run

21 Burpees

CrossFit WOD

Teams of 3

2 RFT:

60 Calorie Bike

200 m Farmer Carry

15 Rope Climb

200 Double Unders

30 Tire Flips

CrossFit WOD

13 min AMRAP of:

55/40 Calorie Row

55 Thruster (95/65)

55 Pull-Ups

55 Handstand Push-Ups

CrossFit WOD

3 min AMRAP of:

10 Calorie Row

7 Clean & Jerk (135/95)

Rest 3 minutes

3 min AMRAP of:

10 Calorie Row

5 Clean & Jerk (165/110)

Rest 3 minutes

3 min AMRAP of:

10 Calorie Row

3 Clean & Jerk (185/125)

Strength

Every 2 minutes for 14 minutes of:

Back Squats

3 @ 80%

1 @ 85%

3 @ 80%

1 @ 88%

3 @ 80%

1 @ 91%

3 @ 80%

1 @ 94%

CrossFit WOD

5 RFT:

9 Deadlift (185/135)

15 Ring Dips

200 m Run

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com