Wod's

Strength

Build to Heavy

1 Pause Front Squat

1 Front Squat

CrossFit WOD

"Jack Daniels"

FT:

1000 m Run

50 Thrusters (45/35)

30 Pull-Ups

Happy Birthday Sam Lee!

CrossFit WOD

4 RFT of:

500 m Row

35 Abmat Sit-Ups

20 KB Swings (70/53)

CrossFit WOD

Teams of 3

30 min AMRAP of:

(7/5) Calorie Bike

10 Med Ball Squat Jumps (30/20)

5 Power Clean and Jerk

Notes:

1st 6 rounds: (95/65)

2nd 6 rounds: (115/85)

3rd 6 rounds: 135/95)

4th 6 rounds: 155/105)

Partners cycle through full rounds, one athlete at a time. Weights climb every 6 rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds plus reps.

CrossFit WOD

FT:

1 mile Run

50 DB Snatch (50/35)

400 m Sandbag Run (50/35)

30 Pull-Ups

20 Burpee Box Jumps (24/20)

CrossFit WOD

FT:

500 - 400 - 300 - 200 - 100

meter Row

50 - 40 - 30 - 20 - 10

Abmat Sit-Ups

100 ft. DB Walking Lunge (50/35) (after each RD)

Strength

Build to a Heavy Complex of:

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats

CrossFit WOD

10 min AMRAP of:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatch (115/85)

Happy Birthday Roger Farias!

Gymnastics

1 Attempt of Max Handstand Push-Ups

-then-

1 Attempt of Max Pull-Ups

CrossFit WOD

"Helen"

400 m Run

21 KB Swings (53/35)

12 Pull-Ups

Strength

Back Squat

3 x 6

CrossFit WOD

3 RFT of:

75 Double Under

50 Air Squats

(25/18) Calorie Row

Happy Birthday Erin Kelley!

Announcements:

1) Happy Father's Day!! We are open for our 9am class!

Strength

Deadlift

5 - 3 - 1

CrossFit WOD

FT:

15-12-9-6 of:

Deadlift (185/135)

Burpee over Bar

Happy Birthday Ross Weitzberg!

Announcements:

1) Saturday, June 15th: Come on out to Huntington Beach (PCH & Magnolia) at Tower 7 & 8 to support our Tribal Clash team: Joe Piscotty, Curt Van Aken, Joe La, Liz Reemsnyder, Mara Jalbert, Diane Vinh.

*The gym will close at 10am on this day! The 10 am Bootcamp Class is cancelled.

CrossFit WOD

Teams of 3

FT:

800 m Sandbag Run (70/50)

75 Box Jump Overs (24/20)

50 Clean and Jerk (135/95)

15 Rope Climbs

50 Clean and Jerk (135/95)

75 Box Jump Overs (24/20)

800 m Sandbag Run (70/50)

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com