Wod's

Friday 07.21.17

Announcements:


1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.


What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!


Strength


10 min EMOM of:


1 Power Clean


1 Hang Squat Clean


(min 0 - 50% of C&J)


(min 1 - 55% of C&J)


(min 2 - 60% of C&J)


(min 3 - 65% of C&J)


(min 4 - 70% of C&J)


(min 5 to 9 - build to a heavy complex for the day)


CrossFit WOD


8 min AMRAP of:


3 Thursters (95/65)


3 Toes to Bar


6 Thursters (95/65)


6 Toes to Bar


9 Thursters (95/65)


9 Toes to Bar


12 Thursters (95/65)


12 Toes to Bar


Notes: continue to add 3 reps to each movements until time.

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com