Wod's

Thursday 10.23.14

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Happy Birthday Carlos Mojica!

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!

Tabata

Mountain Climbers + Flutter Kicks (alternating)

Straight Leg Raises + Ball Slams (alternating)

Jumping Jacks + Burpees (alternating)

CrossFit WOD

6 rounds of:

9 Chest to Bar Pull-Ups

18 Wallball Sit-Ups

36 Double Unders

Notes: Each station is for 1 minute (total of 18 minutes). You will have one minute to complete each movement and the required reps for that movement. You will rest the remainder of the minute and then move on to the next station.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com