Wod's

CrossFit WOD

Teams of 2

25 min AMRAP of:

3 KB Swings (53/35)

3 Box Jump Overs (24/20)

3 Wallball (20/14)

6 KB Swings (53/35)

6 Box Jump Overs (24/20)

6 Wallball (20/14)

9 KB Swings (53/35)

9 Box Jump Overs (24/20)

9 Wallball (20/14)

CrossFit WOD

"Marston"

20 min AMRAP of:

1 Deadlift (315/205)

10 Toes to Bar

15 Burpees over the Bar

CrossFit WOD

5 Rounds of

4 min AMRAP of:

60 Double Unders

(30/20) Calorie Row

10 m Sprints

Rest 4 minutes

Announcements:

1) Let's get this started!! The Nutrition Challenge kicks off TODAY! It's not too late to join in.

2) YES! We are open for ALL classes on Martin Luther King, Jr. Day.

Strength

Hang Snatch

7 x 1

CrossFit WOD

9 min AMRAP of:

5 Thrusters (95/65)

5 Chest to Bar Pull-Ups

5 Burpees over Bar

Happy Birthday Hannah Gibson!

Announcements:

1) Ready to kick off the New Year with our Annual Nutrition Challenge? Weigh-ins & Body Fat Measurements will take place at the box beginning on Monday, January 8th thru January 10th.

The Nutrition Challenge will take place from January 15th and end on March 15th.

CrossFit WOD

Teams of 3

25 min AMRAP of:

100 Calorie Row

100 Deadlift (135/95)

80 Calorie Row

80 Hang Power Clean (135/95)

60 Calorie Row

60 Front Squats (135/95)

40 Calorie Row

40 Push Jerks (135/95)

20 Calorie Row

20 Squat Clean Thruster (135/95)

Announcements:

1) Ready to kick off the New Year with our Annual Nutrition Challenge? Weigh-ins & Body Fat Measurements will take place at the box beginning on Monday, January 8th thru January 10th.

The Nutrition Challenge will take place from January 15th and end on March 15th.

Endurance WOD

1 mile Run

CrossFit WOD

Teams of 3

20 min AMRAP of:

50 Strict Pull-Ups

75 Bench Press (135/95)

100 Calorie Bike

Happy Birthday Lorena Aceves!

Happy Birthday John Puncer!

Announcements:

1) Ready to kick off the New Year with our Annual Nutrition Challenge? Weigh-ins & Body Fat Measurements will take place at the box beginning on Monday, January 8th thru January 10th.

The Nutrition Challenge will take place from January 15th and end on March 15th.

CrossFit WOD

FT:

100 Double Unders

50 Abmat Sit-Ups

25 Med Ball Squat Clean (20/14)

80 Double Unders

40 Abmat Sit-Ups

20 Med Ball Squat Clean (20/14)

60 Double Unders

30 Abmat Sit-Ups

15 Med Ball Squat Clean (20/14)

40 Double Unders

20 Abmat Sit-Ups

10 Med Ball Squat Clean (20/14)

20 Double Unders

10 Abmat Sit-Ups

5 Med Ball Squat Clean (20/14)

Announcements:

1) Ready to kick off the New Year with our Annual Nutrition Challenge? Weigh-ins & Body Fat Measurements will take place at the box beginning on Monday, January 8th thru January 10th.

The Nutrition Challenge will take place from January 15th and end on March 15th.

Strength

3 Position Snatch

Build to a Heavy Complex

CrossFit WOD

3 min AMRAP of:

(12/9) Calorie Bike/Row

12 Power Snatch (95/65)

Rest 3 minutes

3 min AMRAP of:

(12/9) Calorie Bike/Row

8 Power Snatch (115/80)

Rest 3 minutes

3 min AMRAP of:

(12/9) Calorie Bike/Row

4 Power Snatch (135/95)

Announcements:

1) Ready to kick off the New Year with our Annual Nutrition Challenge? Weigh-ins & Body Fat Measurements will take place at the box beginning on Monday, January 8th thru January 10th.

The Nutrition Challenge will take place from January 15th and end on March 15th.

CrossFit WOD

"Dirty 30"

FT:

30 Box Jumps (24/20)

30 Chest to Bar Pull-Ups

30 KB Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallball (20/14)

30 Burpees

30 Double Unders

Happy Birthday Diane Vinh!

Announcements:

1) Ready to kick off the New Year with our Annual Nutrition Challenge? Weigh-ins & Body Fat Measurements will take place at the box beginning on Monday, January 8th thru January 10th.

The Nutrition Challenge will take place from January 15th and end on March 15th.

CrossFit WOD

15 min AMRAP of:

5 Hand Release Push-Ups

10 Lunges (each leg)

15 Sit-Ups

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com