Wod's

Happy Birthday Tom Ricondo!

Happy Birthday Erdem Ucar!

CrossFit WOD

4 min AMRAP of:

15-12-9

Wallball (20/14)

C2B Pull-Ups

Max Calorie Row (in remaining time)

Rest 4 minutes

4 min AMRAP of:

15-12-9

Wallball (20/14)

Toes to Bar

Max Calorie Row (in remaining time)

Rest 4 minutes

4 min AMRAP of:

15-12-9

Wallball (20/14)

Pull-Ups

Max Calorie Row (in remaining time)

Rest 4 minutes

Happy Birthday Shahin Varshosaz!

Strength

Back Squat

10 @ 60%

8 @ 65%

6 @ 70%

CrossFit WOD

FT:

21-15-9

Sumo Deadlift High Pull

Push Press (95/65)

Burpees

Strength

5 min EMOM of:

1 Pause Front Squat (3 sec)

1 Front Squat

min 1 @ 60%

min 2 @ 65%

min 3 @ 70%

min 4 @ 75%

min 5 @ 80%

CrossFit WOD

5 RFT:

(20/15) Calorie Row

10 Thrusters (95/65)

Happy Birthday David Castro!

CrossFit WOD

FT:

18-15-12-9-6-3 of:

Strict Pull-Ups

Strict Ring Dips

200 m Run (between rounds)

Strength

10 minute to establish:

Max Effort Power Snatch

CrossFit WOD

8 minute AMRAP of:

10 Toes to Bar

10 Burpees

CrossFit WOD

FT:

80 Double Unders

80 Air Squats

800 m Run

400 m Sandbag Run

40 KB Swings (70/53)

40 Double Unders

CrossFit WOD

Teams of 2

FT:

2001 m Row

then

4 Rounds of:

9 Muscle Ups

11 Bear Complex (135/95)

then

2977 m Row

Happy Birthday Margie Hausam!

Congratulations to all of the August Committed Club:

Anna Kim 21
Carley Evenson 23
Courtney Cowan 22
Danny Trujillo 21
Diane Vinh 27
Eric Anderson 20
Faizon Hassan 21
Haythem Husain 20
Jesus “Sexy Pantalones” 21
Joe La 26
Josh Desisto 21
Judy Ramirez 24
Ken Wu 22
Leo Nolivaiko 24
Lucy Molina 22
Lupe Pena 21
Margie Hausam 20
Matt Sisto 20
Melinda Petre 26
Michelle Casas 20
Rachelle Moniz 22
Roger Farias 22
Wilson Jung 22
Yesenia Salceda 26

Strength

Clean and Jerk

10 minutes to build

1 Power Clean + 1 Hang Squat + 1 Jerk

CrossFit WOD

3 RFT:

10 Thrusters (115/80)

20 Pull-ups

50 Double Unders

CrossFit WOD

Teams of 2

4 RFT:

30 KB Swings (70/53)

500 m Row

30 Box Jump Over (24/20)

500 m Row

30 HR Push-Ups

CrossFit WOD

Open 12.1

7 min AMRAP of:

Burpees

-then-

FT:

75 DB Snatch (50/35)

with EMOM of:

7 Wallball (20/14)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com