Wod's

Announcements:

1) Saturday, July 21st: Friends and Family Day is coming again and are invited to come out and try a wod with you at 9:15am! The wod will be a partner workout and will be able to be scaled and modified for anyone! Call up your friends and family and get them in for a fun workout session!

CrossFit WOD

FT:

21 Overhead Squats (95/65)

200 m Run

21 Thrusters (95/65)

200 m Run

15 Overhead Squats (95/65)

200 m Run

15 Thrusters (95/65)

200 m Run

9 Overhead Squats (95/65)

200 m Run

9 Thrusters (95/65)

200 m Run

-

-

-

-

CrossFit Insanity

17875 Sky Park Circle, STE AB

Irvine, CA 92614

Announcements:

1) Saturday, July 21st: Friends and Family Day is coming again and are invited to come out and try a wod with you at 9:15am! The wod will be a partner workout and will be able to be scaled and modified for anyone! Call up your friends and family and get them in for a fun workout session!

CrossFit WOD

4 min AMRAP of:

(27/21) Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

4 min AMRAP of:

(27/21) Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

4 min AMRAP of:

(27/21) Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

-

-

-

-

CrossFit Insanity

17875 Sky Park Circle, STE AB

Irvine, CA 92614

Happy Birthday Roger Bortz!

Announcements:

1) Saturday, July 21st: Friends and Family Day is coming again and are invited to come out and try a wod with you at 9:15am! The wod will be a partner workout and will be able to be scaled and modified for anyone! Call up your friends and family and get them in for a fun workout session!

Strength

9 min EMOM of:

2 Split Jerk (building to heavy)

CrossFit WOD

15 min AMRAP of:

1 Rope Climb

12 DB Push Press (50/35)

1 Rope Climb

100 m Sandbag Run (70/40)

-

-

-

-

CrossFit Insanity

17875 Sky Park Circle, STE AB

Irvine, CA 92614

Happy Birthday Brett Hammond!

Announcements:

1) Saturday, July 21st: Friends and Family Day is coming again and are invited to come out and try a wod with you at 9:15am! The wod will be a partner workout and will be able to be scaled and modified for anyone! Call up your friends and family and get them in for a fun workout session!

Strength

9 min EMOM of:

Snatch Deadlift

Hang Power Snatch

CrossFit WOD

FT:

200 Double Unders

1500 m Row

100 Wallball (20/14)

-

-

-

-

CrossFit Insanity

17875 Sky Park Circle, STE AB

Irvine, CA 92614

Announcements:

1) Saturday, July 21st: Friends and Family Day is coming again and are invited to come out and try a wod with you at 9:15am! The wod will be a partner workout and will be able to be scaled and modified for anyone! Call up your friends and family and get them in for a fun workout session!

CrossFit WOD

"Helen"

3 RFT:

400 m Run

21 KB Swings (53/35)

12 Pull-Ups

-

-

-

-

CrossFit Insanity

17875 Sky Park Circle, STE AB

Irvine, CA 92614

Happy Birthday Abhisek Dash!

CrossFit WOD

Teams of 3

7 min AMRAP of:

50 Bench Press (135/95)

50 Bench Press (155/105)

In time remaining, max reps of Bench Press (185/125)

Rest 3 minutes

7 min AMRAP of:

50 Hang Squat Clean (115/80)

50 Hang Squat Clean (135/95)

In time remaining, max reps of Hang Squat Clean (155/105)

Rest 3 minutes

7 min AMRAP of:

50 Deadlift (185/125)

50 Deadlift 225/155)

In time remaining, max reps of Deadlift (275/185)

-

-

-

-

CrossFit Insanity

17875 Sky Park Circle, STE AB

Irvine, CA 92614

Happy Birthday Stephanie Watson!

CrossFit WOD

"Daniel"

FT:

50 Pull-Ups

400 m Run

21 Thrusters (95/65)

800 m Run

21 Thrusters (95/65)

400 m Run

50 Pull-Ups

-

-

-

-

CrossFit Insanity

17875 Sky Park Circle, STE AB

Irvine, CA 92614

Strength

Build to a Heavy Complex

1 Power Snatch + 1 Overhead Squat

CrossFit WOD

FT:

2 Rounds of:

12 Power Snatch (135/95)

12 Burpee over Bar

Directly Into

2 Rounds of:

12 Overhead Squats (135/95)

12 Burpee over Bar

CrossFit WOD

Teams of 3

25 min AMRAP of:

100 Double Unders

75 KB Swings (70/53)

50 Calorie Bike

400 m Sandbag Run (70/40)

Happy Birthday Timothy Li!

CrossFit WOD

FT:

50 Clean & Jerk (135/95)

Every Minute on the Minute

5 Toes to Bar

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com