Wod's

Friday 03.27.15

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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 final workout for the 2015 CrossFit Open has been announced and you have till 5pm on Monday to post socres! Jump in on this fun competition and be a supportive part of our community. We are bringing in a live DJ and the Taco Lady for this final workout of the open during Friday Night Lights from 5:30pm – 7:30pm TONIGHT. 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

CrossFit WOD

“15.5”

FT:

27 – 21 – 15 – 9

Row (calorie)

Thrusters (95/65)

Notes: This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

No WODs Posted

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com