Wod's

Announcements:

1) Sunday, May 27th: We will be CLOSED for Open Gym!

2) Monday, May 28th: Come join us on Memorial Day at 7am or 8:30am for our CrossFit Hero Workout, "Murph" and honor Navy Seal Michael P. Murphy who this workout was named after.

  • 7:00am & 8:30am are the only class times available this day!

Strength

Clean and Jerk

1 Rep Max Effort

CrossFit WOD

12 min AMRAP of:

10 Hang Squat Clean (135/95)

10 C2B Pull-Ups

30 Double Unders

Happy Birthday Kaylie Norris!

Announcements:

1) Sunday, May 27th: We will be CLOSED for Open Gym!

2) Monday, May 28th: Come join us on Memorial Day at 7am or 8:30am for our CrossFit Hero Workout, "Murph" and honor Navy Seal Michael P. Murphy who this workout was named after.

  • 7:00am & 8:30am are the only class times available this day!

CrossFit WOD

3 RFT:

500 m Row

400 m Run

Rest 3 minutes

Happy Birthday Jay Samora!

CrossFit WOD

2 Rounds of:

12 Overhead Squats (95/65)

12 Toes to Bar

then

2 Rounds of:

10 Overhead Squats (115/80)

10 Toes to Bar

then

2 Rounds of:

8 Overhead Squats (135/95)

8 Toes to Bar

then

2 Rounds of:

6 Overhead Squats (155/105)

6 Toes to Bar

Happy Birthday Coach Mara!

Happy Birthday Raquel Flyer!

Announcements:

1) Saturday, May 19th: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

CrossFit WOD

FT:

600 m Run

50 Overhead Squats (45/35)

600 m Run

50 Thrusters (45/35)

600 m Run

50 Front Squats (45/35)

Happy Birthday Amber Gusa!

Announcements:

1) Saturday, May 19th: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

Strength

Every 90 seconds for 9 minutes

1 Snatch Pull

1 Hang Power Snatch

1 Power Snatch

CrossFit WOD

13 min AMRAP of:

50 DB Snatch (50/35)

40 Burpee

30 T2B

20 Handstand Push-Ups

CrossFit WOD

3 Rounds for Max Reps/Cal of:

2 min Max Calorie Row

2 min Max Calorie Bike

2 min Max Reps of Abmat Sit-Ups

Rest 2 minutes

Happy Birthday Sorin Nohai!

Strength

3 Position Power Clean + Split Jerk

Build to Heavy

CrossFit WOD

3 RFT:

10 Clean & Jerk (135/95)

400 m Run

Strength

Deadlift

5 x 3

CrossFit WOD

15 min AMRAP of:

60 Double Unders

30 Wallball (20/14)

15 Deadlift (245/165)

CrossFit WOD

3 min AMRAP of:

18 Burpee Box Jump (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

-Rest 3 minutes

3 min AMRAP of:

15 Burpee Box Jump (24/20)

15 Overhead Squats (95/65)

Max Calorie Row

-Rest 3 minutes

3 min AMRAP of:

12 Burpee Box Jump (24/20)

12 Overhead Squats (115/80)

Max Calorie Row

-Rest 3 minutes

3 min AMRAP of:

9 Burpee Box Jump (24/20)

9 Overhead Squats (135/95)

Max Calorie Row

Announcements:

1) Sunday, May 13th: We will be CLOSED for Mother's Day!

CrossFit WOD

Teams of 3

FT:

400 m Sandbag Run

100 Deadlifts (155/105)

400 m Sandbag Run

80 Hang Power Cleans (155/105)

400 m Sandbag Run

60 Front Squats (155/105)

400 m Sandbag Run

40 Push Jerks (155/105)

400 m Sandbag Run

20 Clusters (155/105)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com