Wod's

riday 12.05.14

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Happy Birthday Alex Combe!

Announcements:

1) Yoga is every Saturday at 8:15am. This is a great way to stretch those sore muscles and gain more mobility and flexibility!

A vigorous Power Vinyasa flow with attention to detail in alignment and body mechanics. Various breathing techniques and stretching of injury prone areas are incorporated in the practice and a well-deserved rest at the end! All levels welcome – beginners, weekend warriors and Crossfit powerhouses!

Endurance WOD

800 m Run

Rest 3 minutes

600 m Run

Rest 2 minutes

400 m Run

Rest 1 minute

200 m Run

CrossFit WOD

20 min AMRAP of:

1 Snatch @ 70%

-then-

2 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air squats

-then-

2 Snatch @ 70%

-then-

2 Rounds of “Cindy”

-then-

3 Snatch @ 70%

-then-

2 Rounds of “Cindy”

-then-

4 Snatch @ 70%

-then-

2 Rounds of “Cindy”

-then-

5 Snatch @ 70%

-then-

2 Rounds of “Cindy”

-then-

6 Snatch @ 70%

-then-

2 Rounds of “Cindy”

etc….

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com