Wod's

Thursday 03.05.15

Happy Birthday Michelle Miller!

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 second workout for the 2015 CrossFit Open will be announced TODAY at 5pm! If you have signed up for the Open, join Team Insanity through games.crossfit.com 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 4 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.

Strength

Cleans

1 x 3 @ 70%

1 x 3 @ 75%

2 x 3 @ 80%

1 x 3 @ 75%

CrossFit WOD

3 Rounds for Reps:

Calorie Row

Abmat Sit-Ups

Alt. KB Snatch (53/35)

Plank Knee to Elbow

Wall Sit with Slam Ball OH Hold (20/14)

Rest 1 minute

Notes: You will work for 1 minute at each station and rotate every minute gaining as many reps as possible for your score.

No WODs Posted

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com