Wod's

Happy Birthday Gregg Rebert!

CrossFit WOD

-Starting at 0:00-

1 Mile Run

-On the 10:00-

7 minute AMRAP of:

7 Deadlifts (245/165)

Max Reps Burpee Box Jump Overs (24/20)

-On the 20:00-

FT:

50 Calorie Row

Rest 2 minutes

35 Calorie Row

Rest 1:30 minutes

20 Calorie Row

Rest 1 minute

35 Calorie Row

Rest 1:30 minutes

50 Calorie Row

Happy Birthday Bryan Kan!

Strength

10 minutes to build to a heavy complex

1 Power Clean

1 Front Squat

1 Hang Squat Clean

CrossFit WOD

5 RFT:

21 Air Squat

15 Calorie Row

9 Alt. DB Snatch (50/35)

Happy Birthday Cecilia Cai!

CrossFit WOD

FT:

100 Double Unders

50 Abmat Sit-Ups

200 m Sandbag Run (70/40)

80 Double Unders

40 Abmat Sit-Ups

200 m Sandbag Run (70/40)

60 Double Unders

30 Abmat Sit-Ups

200 m Sandbag Run (70/40)

40 Double Unders

20 Abmat Sit-Ups

200 m Sandbag Run (70/40)

20 Double Unders

10 Abmat Sit-Ups

200 m Sandbag Run (70/40)

Happy Birthday Tory Gregory!

CrossFit WOD

Teams of 3

7 min AMRAP of:

50 Back Squat (135/95)

50 Back Squat (185/135)

Back Squat (225/155) [In remaining time]

-Rest 3 minutes-

7 min AMRAP of:

50 Bench Press (135/95)

50 Bench Press (155/105)

Bench Press (185/115) [In remaining time]

-Rest 3 minutes-

7 min AMRAP of:

50 Deadlift (185/135)

50 Deadlift (225/155)

Deadlift (275/185) [In remaining time]

CrossFit WOD

"Kelen Helly"

FT:

400 m Run

30 Wallball (20/14)

30 Box Jumps (24/20)

400 m Run

30 KB Swings (53/35)

400 m Run

30 KB Swings (53/35)

400 m Run

30 Wallball (20/14)

30 box Jumps (20/14)

Strength

Back Squat

5 @ 78%

3 @ 83%

1 @ 88%

Rest 2 minutes between sets

CrossFit WOD

5 minute AMRAP of:

15-12-9 reps of:

Calorie Row

Power Snatch (115/80)

-Rest 5 minutes-

5 minute AMRAP of:

Calorie Bike

Power Clean & jerk (115/80)

Happy Birthday Daniel Vidikan!

CrossFit WOD

30 min AMRAP of:

500 m Row

400 m Run

3 Rounds of Cindy

Notes: 1 Round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Happy Birthday Srinivas Raghavan!

Strength

Deadlift

5 x 3

CrossFit WOD

4 RFT:

21 Deadlift (135/95)

15 Box Jump Overs (24/20)

9 Push Jerk (135/95)

CrossFit WOD

Teams of 2

20 min AMRAP of:

3 Wallball (20/14)

3 KB Swings (53/35)

3 Calorie Row

Notes: Ascending ladder...3, 6, 9, etc. Each partner must complete full rounds.

Strength

10 minutes to Build to Heavy

Squat Clean

CrossFit WOD

2 RFT:

400 m Run

(21/15) Cal Bike

12 Squat Cleans (135/95)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com