Wod's

Happy Birthday Ronald Wu!

Happy Birthday Leo Nolivaiko!

Happy Birthday Daniela Silvas!

Happy Birthday Brittany Perry!

Strength

Snatch Balance

Build to Heavy

CrossFit WOD

For Total Time

15-12-9 of:

Power Snatch (95/65)

Box Jump Overs (24/20)

-directly into-

15-12-9 of:

Overhead Squat (95/65)

Burpee over Bar

Happy Birthday Stephanie Beardshear!

Announcements:

1) Upcoming Closure on Sunday, April 21 for both Class at 9am and Yoga at 10am.

CrossFit WOD

Teams of 3

FT:

600 m Sandbag Run (70/50)

6 Rope Climbs

20 Squat Clean (135/95)

600 m Sandbag Run (70/50)

9 Rope Climbs

35 Squat Clean (135/95)

600 m Sandbag Run (70/50)

12 Rope Climbs

50 Squat Clean (135/95)

Announcements:

1) Upcoming Closure on Sunday, April 21 for both Class at 9am and Yoga at 10am.

CrossFit WOD

"Vader"

3 RFT of:

(24/17) Calorie Row

21 Wallball (20/14)

18 Alt. DB Snatch (50/35)

15 Lateral Burpee over Rower/Bar

Happy Birthday Phillip Wendt!

Announcements:

1) Upcoming Closure on Sunday, April 21 for both Class at 9am and Yoga at 10am.

CrossFit WOD

12 min AMRAP of:

12 Toes to Bar

100 m Run

12 Air Squats

Rest 2 minutes

10 min AMRAP of:

10 Reverse Lunges (45/25)

50 Double Unders

10 Push-Ups

Rest 2 minutes

8 min AMRAP of:

12 Burpees

100 m Run

12 Sumo Deadlift High Pull

Announcements:

1) Upcoming Closure on Sunday, April 21 for both Class at 9am and Yoga at 10am.

CrossFit WOD

18 min AMRAP of:

(21/15) Calorie Row

15 Strict Pull-Ups

15 DB Deadlift (50/35)

15 DB Front Squat (50/35)

Happy Birthday James Bacha!

Strength

Power Clean & Jerk

Build to Heavy Single

CrossFit WOD

"Grace"

FT:

30 Clean & Jerk (135/95)

CrossFit WOD

2 RFT of:

400 m Run

26 Hand Release Push-Ups

400 m Run

26 KB Swings (53/35)

400 m Run

26 Abmat Sit-Ups

400 m Run

26 Deadlift (75/55)

400 m Run

26 Air Squats

400 m Run

26 Box Jumps (24/20)

CrossFit WOD

3 RFT:

30 Sumo Deadlift High Pull (95/65)

150 ft. Walking Lunge

CrossFit WOD

4 RFT:

400 m Run

15 Toes to Bar

40 Double Unders

15 Handstand Push-Ups

Happy Birthday Vicki Weitzberg!

Announcements:

1) Reminder that our Saturday Class Schedule has Changed:

- 8am Strength & Conditioning Class

- 9am CrossFit Workout

-10am CrossCamp Conditioning Class

CrossFit WOD

FT:

30 Power Snatch (135/95)

10 Bar Muscle Ups

30 Clean and Jerk (135/95)

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com