Wod's

Friday 02.27.15

temp-post-image

Happy Birthday James Hong!

Announcements:

1) Get in an extra stretch, gain flexibility and help your body recover with Yoga being held every Monday at 7:30pm and every Saturday at 8:15am.

2) The first workout for the 2015 CrossFit Open will be performed TODAY during classes! If you have not signed up and joined Team Insanity through games.crossfit.com be sure to do so right away and be a supportive part of our community. This year there is a Rx, Scaled and Teen division so no reason why you can’t jump in on this fun competition. For the next 5 weeks, we will be having Friday Night Lights from 5:30pm – 7:30pm. The last official afternoon class will be the 4:30pm class and we will be running heats for the remainder of the evening. Please bring in your friends and family to cheer you on.

Mobility

Standard review during/following mobility

CFG Open Workout

15.1 & 15.1a

9 min AMRAP:

15 Toes to Bar

10 Deadlifts (115/75)

5 Snatch (115/75)

*ONLY Scaled divisions may to ground to overhead; RX/Masters division must do snatch

then

6 min to establish

1 RM Clean & Jerk

Notes: These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

No WODs Posted

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com