Wod's

Wednesday 12.03.14

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Happy Birthday Wade Hawkins!

Happy Birthday Tae Kim!

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

Deadlift

3 x 6 @ AHAP

Partner WOD

9 min AMRAP of:

Burpee Box Jump Overs (24/20)

250 m Row

Notes: Partner A starts on the rower and must complete 250 meters while Partner B performs as many reps as possible. You and your partner will switch back and forth until time is up. Your score is the combined total number of burpee box jump overs completed between you and your partner.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com