Wod's

Happy Birthday Peter Karavanich!

CrossFit WOD

3 RFT:

5 Power Snatch (115/80)

10 Overhead Squats (115/80)

15 Toes to Bar

20 Box Jump Overs (24/20)

Strength

Power Cleans

7 Rounds of:

1 Pause Power Clean

1 Power Clean

CrossFit WOD

5 RFT:

30 Double Unders

5 Power Cleans (155/105)

7 Burpee over Bar

Rest 1 minute

Strength

Every 2 minutes for 12 minutes of:

Back Squat

At 0:00 5 Reps @ 70%

At 2:00 4 Reps @ 75%

At 4:00 3 Reps @ 80%

At 6:00 1 Rep @ 84%

At 8:00 1 Rep @ 87%

At 10:00 1 Rep @ 90%

CrossFit WOD

(21/15) Calorie Bike (Buy In)

-then-

6 - 9- 12 -15 of:

Chest to Bar Pull-Ups

Handstand Push-Ups

DB Front Squat (50/35)

CrossFit WOD

3 RFT:

75 Double Unders

50 Air Squats

(25/18) Calorie Row

-then-

100 Abmat Sit-Ups

CrossFit WOD

Teams of 3

FT:

120 Power Snatch (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatch (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatch (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatch (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs

Strength

12 min EMOM of:

1 Power Clean

Build to Heavy

CrossFit WOD

7 min AMRAP of:

1 Bar Muscle-Up

3 Power Clean (155/105)

2 Bar Muscle-Up

6 Power Clean (155/105)

3 Bar Muscle-Up

9 Power Clean (155/105)

Notes: Continue the ascending ladder until 7 minute cap is reached.

Announcements:

1) This is it....It's the last day for our Seven days at the Asylum? Complete today's workout and give yourself kudos for completing the Valentine's Massacre Challenge.

CrossFit WOD

25 min AMRAP of:

100 Double Unders

75 Wallball (20/14)

50 Burpee over Bar

25 Thruster (95/65)

Valentine's Massacre

100 Push-Ups

50 Ring Rows

100 Sit-Ups

Happy Birthday Troy Edwards!

CrossFit WOD

5 minute AMRAP of:

15-12-9

Toes to Bar

KB Deadlift (70/53)

In remaining time

Max Calorie Row

-Rest 5 minutes-

5 minute AMRAP of:

12-9-6

Toes to Bar

KB Deadlift (70/53)

In remaining time

Max Calorie Row

-Rest 5 minutes-

5 minute AMRAP of:

9-6-3

Toes to Bar

KB Deadlift (70/53)

In remaining time

Max Calorie Row

CrossFit WOD

5 Rounds for Max Reps/Calorie:

1 minute 50 ft. Sled Push Sprints (2x45/1x45)

1 minute Box Jumps (24/20)

1 minute Calorie Bike

1 minute Handstand Push-Ups

Rest 1 minute

Valentine's Massacre Challenge

5 Rounds of:

10 Alternating Turkish Get-Ups (53/35)

45 second Plank Hold

CrossFit WOD

FT:

800 m Run

45 Pull-Ups

30 Hang Power Clean (135/95)

15 Bar Facing Burpees

30 Push Jerks (135/95)

45 Pull-Ups

800 m Run

Valentine's Massacre Challenge

You've got some extra running in this WOD :)

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com