Wod's

Announcements:

1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!

2) The 9am Class on Sunday, December 9th will be cancelled!

CrossFit WOD

12 min AMRAP of:

8 Deadlift (275/185)

16 Pull-Ups

24 Abmat Sit-Ups

Accessory

3 Rounds of:

100 ft. Sled Push (335/245)

100 m KB Farmer Carry (2x70/2x53)

Happy Birthday Jessie Whelan!

Announcements:

1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!

2) The 9am Class on Sunday, December 9th will be cancelled!

CrossFit WOD

Teams of 3

3 RFT:

4 min of Max Calorie Row

3 min of Max Calorie Bike

2 min of Max Reps of Box Jump Overs (24/20)

Announcements:

1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!

2) The 9am Class on Sunday, December 9th will be cancelled!

Strength

2 Power Cleans

10 minute to build to heavy

CrossFit WOD

2 RFT:

9 Burpee over Bar

15 Power Clean (155/105)

9 Burpee over Bar

21 KB Swings (70/53)

Announcements:

1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!

2) The 9am Class on Sunday, December 9th will be cancelled!

CrossFit WOD

3 RFT:

20 Toes to Bar

30 Double Unders

40 Wallball (20/14)

30 Double Unders

20 Ring Dips

30 Double Unders

Happy Birthday Wade Hawkins!

Happy Birthday Kelly Shaw!

Announcements:

1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!

Strength

Snatch

Build to a Heavy Double

CrossFit WOD

FT:

21-15-9

200 m Run

Overhead Squat (115/80)

Chest to Bar Pull-Ups

Happy Birthday Dan O'Neill!

Announcements:

1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!

CrossFit WOD

4 min AMRAP of:

25 Burpee Box Jump Overs (24/20)

100 ft. Sled Push (245/200)

Max Calorie Bike (in remaining time)

Rest 4 mintues

4 min AMRAP of:

20 Burpee Box Jump Overs (24/20)

100 ft. Sled Push (245/200)

Max Calorie Bike (in remaining time)

Rest 4 minutes

4 min AMRAP of:

15 Burpee Box Jump Overs (24/20)

100 ft. Sled Push (245/200)

Max Calorie Bike (in remaining time)

Rest 4 minutes

4 min AMRAP of:

10 Burpee Box Jump Overs (24/20)

100 ft. Sled Push (245/200)

Max Calorie Bike (in remaining t...

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Announcements:

1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!

CrossFit WOD

400 m Overhead Walk (135/95)

Every time the bar drops below your head; 25 Air Squats

Strength

Deadlift

5 x 3

CrossFit WOD

3 RFT of:

40 Double Unders

20 Deadlift (185/135)

-Rest 1 minute

Happy Birthday Jesus Cabrera!

CrossFit WOD

FT:

18-15-12-9-12-15-18 of:

Calorie Row

Hand Release Push-Up

Calorie Bike

Pull-Ups

Strength

10 min EMOM of:

1 Pause Overhead Squat + 1 OHS

CrossFit WOD

"Open 17.1"

FT:

10 Alt. DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

20 Alt. DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

30 Alt. DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

40 Alt. DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

50 Alt. DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com