Wod's

CrossFit WOD

"The Chief"

5 Rounds of:

3 minute AMRAP of:

3 Power Clean (135/95)

6 Push-Ups

9 Air Squats

Rest 1 minute

Strength

Back Squat

10 @ 68%

8 @ 73%

6 @ 78%

4 @ 83%

2 @ 88%

CrossFit WOD

FT:

21 - 15 - 9

Alt. DB Snatch (50/35)

Calorie Row

-directly into-

21 - 15 - 9

Box Jump Overs (24/20)

Pull-Ups

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

Strength

10 min EMOM of:

1 Power Clean

1 Hang Squat Clean

(min 0 - 50% of C&J)

(min 1 - 55% of C&J)

(min 2 - 60% of C&J)

(min 3 - 65% of C&J)

(min 4 - 70% of C&J)

(min 5 to 9 - build to a heavy complex for the day)

CrossFit WOD

8 min AMRAP of:

3 Thursters (95/65)

3 Toes to Bar

6 Thursters (95/65)

6 Toes to Bar

9 Thursters (95/65)

9 Toes to Bar

12 Thursters (95/65)

12 Toes to Bar

Notes: c...

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

CrossFit WOD

FT:

1000 m Run

then

5 Rounds of:

10 Alt. DB Snatch (70/53)

10 Box Jumps (24/20)

Happy Birthday Roger Bortz!

Happy Birthday Andrew Trego!

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

CrossFit WOD

FT:

1 mile Run

150 Double Unders

10 rounds of:

"Cindy"

5 Pull-Ups

10 Push-Ups

15 Air Squats

Happy Birthday Brett Hammond!

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

CrossFit WOD

5 minute AMRAP of:

600 m Run

In remaining time:

12 Deadlift (185/135)

12 Bar Facing Burpee

Rest 5 minutes

5 minute AMRAP of:

400 m Run

In remaining time:

9 Deadlift (225/155)

9 Bar Facing Burpee

Rest 5 minutes

5 minute AMRAP of:

200 m Run

In remaining time:

6 Deadlift (275/185)

6 Bar Facing Burpee

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

Strength

EMOM for 10 minutes of:

1 Power Snatch

1 Hang Snatch

CrossFit WOD

FT:

27-21-15-9

Calorie Row

KB Swing (70/53)

Overhead Squat (95/65)

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

Strength

Three Position Clean

Every 2 minutes

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

CrossFit WOD

Teams of 3

20 min AMRAP of:

5 Front Squats (165/115)

15 Plate Hops

10/7 Calorie Bike

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

CrossFit WOD

4 RFT:

21 HR Push-Ups

15 Handstand Push-Ups

9 Ring Dips

400 m Run

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

CrossFit WOD

14 minute AMRAP of:

5 Power Snatch (135/95)

10 C2B Pull-Ups

15 Burpee Box Jump Overs (24/20)