Wod's

Tuesday 10.28.14

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Announcements:

1) We will be closing early on Friday, October 31st as the 6:30pm class has been cancelled.

2) 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!

Strength

Bench Press @ as heavy as possible

5 x 5

Pendley Row @ as heavy as possible

5 x 5

Notes: You will alternate between the two strength movements until all sets are completed.

Partner WOD

4 Rounds For Reps:

Partner A: 400 m Run

Partner B: 8 Deadlift (225/155)

-then-

Max Effort Ring Dips

Notes: Partner A will do a 400 m Run while Partner B completes 8 Deadlifts and as many ring dips until Partner A returns. Upon return of Partner A, Partner B will stop working and do the 400 m Run while Partner A does 8 Deadlifts and as many ring dips as possible. The score for this workout it the Total number of Ring Dips performed.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com