Wod's

Wednesday 09.24.14

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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!
Strength

Snatch

5 x 3 @70%

Partner WOD

6 min AMRAP of:

2 DB Burpee Deadlifts (45/25)

Farmer Carry 50′

2 DB Burpee Deadlifts (45/25)

Farmer Carry 50′

Notes: Partner A will perform 2 Burpee Deadlifts, do a 50′ farmer carry, do 2 more Burpee Deadlifts and farmer carry the DB back to Partner B. Partner B will then do the same work, swithcing back and forth until the end of 6 minutes.

Rest 1 min

6 min AMRAP of:

4 Box Jumps Overs (24/20)

4 Handstand Push-Ups

Notes: Follow the leader style, ie. Partner A will perform 4 box jump overs, then Partner B will start their 4 box jump overs as Partner A finishes and starts 4 Handstand Push-Ups and as soon as Partner A finishes, Partner B starts handstand push ups and Partner A moves back to box jump overs.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com