Wod's

Strength

9 min EMOM of:

1 Power Clean + 1 Front Squat + 1 Hang Clean

Minute 1 @ 50%

Minute 2 @ 55%

Minute 3 @ 60%

Minute 4 @ 65%

Minute 5 @ 70%

Minute 6 @ 75%

Minute 7 - 9 Building

Notes: All percentages are based off clean & jerk max.

CrossFit WOD

FT:

21-15-9

Thrusters (95/65)

Pull-Ups

Happy Birthday Yesenia Salceda!

CrossFit WOD

"Annie on the Run"

FT:

1000 m Run

50 Double Unders

50 Sit-Ups

800 m Run

40 Double Unders

40 Sit-Ups

600 m Run

30 Double Unders

30 Sit-Ups

400 m Run

20 Double Unders

20 Sit-Ups

200 m Run

10 Double Unders

10 Sit-Ups

Strength

Push Press

4 x 6

Notes: Heavier than last week

CrossFit WOD

"DT"

5 RFT:

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

Gymnastic Conditioning

Unbroken Pull-Ups

1-2-3-4-5-6-7-8-9-10

CrossFit WOD

3 RFT:

15 Burpee Box Jump Over (24/20)

200 m Run

15 Burpee Pull-Up

200 m Run

Happy Birthday Dan Moore!

Happy Birthday Linda Briseno!

Happy Birthday James Bacha!

Strength

Front Squat

5 @ 73%

3 @ 78%

1 @ 83%

5 @ 78%

3 @ 83%

1 @ 88%

CrossFit WOD

FT:

27-21-15-9

Power Snatch (75/55)

Wallball (20/14)

Announcements:

1) We will be closed this Sunday, April 16th!

CrossFit WOD

3 RFT:

12 Power Clean (135/95)

12 C2B Pull-Ups

12 Push Jerks (135/95)

12 Toes to Bar

Announcements:

1) We will be closed this Sunday, April 16th!

CrossFit WOD

Teams of 3

20 min AMRAP of:

7 KB Swings (53/35)

7 Box Jumps (20/24)

7 Burpee

50 m Run

Notes: One athlete completes the whole round before next athlete starts

Announcements:

1) We will be closed this Sunday, April 16th!

Strength

Push Press

4 x 6

CrossFit WOD

7 minute AMRAP of:

Max Reps of Wallball (20/14)

(On the minute) 7 Deadlift (225/155)

Notes: At the call of "Go;" complete 7 deadlift. Any time remaining within that minute can be used to complete wallballs. Score is max reps of Wallball.

Happy Birthday Rik Glover!

Happy Birthday Hugh Gozlou!

Announcements:

1) We will be closed this Sunday, April 16th!

CrossFit WOD

FT:

3 Rounds of:

50 Double Under

12 Burpee

600 m Run

then

2 Rounds of:

50 Double Under

12 Burpee

400 m Run

then

1 Round of:

50 Double Under

12 Burpee

200 m Run

Strength

Every 90 seconds for 12 minutes

Back Squats

6 @ 60%

4 @ 65%

2 @ 70%

6 @ 65%

4 @ 70%

2 @ 75%

6 @ 70%

4 @ 75%

2 @ 80%

CrossFit WOD

4 Rounds of:

(Minute 1) 1 Round of Cindy

(Minute 2) 15/12 Calorie Air Dyne

(Minute 3) Max Reps of Clean & Jerk (135/95)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com