Wod's

Wednesday 09.07.16

Announcements:


1) Members....Don't miss out on this incredible opportunity to improve on your rowing technique! There are now only 15 spots available before we sell out this hosted event by Victoria Draper!


When: Saturday, September 24th from 11am to 3pm


Where: CrossFit Insanity; 17875 Sky Park Circle, STE AB, Irvine, CA 92614


Sign up here: Join this amazing 4 hour seminar for $40!


2) Reminder: Our Yoga class is every Saturday morning at 8:30am! 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!


CrossFit WOD


With a 20:00 minute running clock:


-- At Minute 0:00 - 5:00


Handstand Float


--At Minute 5:00 - 10:00


1 Strict C2B Pull-Up (w/3 second pause with chest in contact with bar)


3 Strict Handstand Push-Ups


--At Minute 10:00 - 15:00


1 Wall Walk


3 Pausing Ring Row (w/3 second pause at top of pull)


--At Minute 15:00 - 20:00


3 Strict Toes to Bar


3 Strict Ring Dips


Strength


Pause Front Squat


5 x 2 @ 70%

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com