Wod's

CrossFit WOD

"Isabel"

FT:

30 Snatch (135/95)

-Rest 3 minutes

1 mile Run

-Rest 3 minutes

30 Muscle-Ups

Happy Birthday Joshua Kimora!

CrossFit WOD

3 RFT:

50 ft. Walking Lunge

10 Man Makers (45/30)

50 ft. Walking Lunge

75 Double Unders

Happy Birthday Eric Anderson!

CrossFit WOD

6 RFT:

400 m Sandbag Run

12 Push Press (115/80)

12 Box Jumps (24/20)

12 Sumo Deadlift High Pull (115/80)

Announcements:

1) Our Annual Halloween Bowling Party is this Saturday, October 20th and we need you to RSVP so we can reserve the appropriate number of lanes! Don't risk missing out on this fun event! Sign up on the board at the box:)

Strength

Hang Squat Clean

2 Rep Max

15 minutes to build

CrossFit WOD

FT:

21-15-9

Front Squats (135/95)

C2B Pull-Ups

Announcements:

1) Our Annual Halloween Bowling Party is this Saturday, October 20th and we need you to RSVP by Today so we can reserve the appropriate number of lanes! Don't risk missing out on this fun event! Sign up on the board at the box:)

CrossFit WOD

3 RFT:

400 m Run

15 Burpees

500 m Row

15 Burpees

Rest 2 minutes between each round

Happy Birthday Jamie Barry!

Announcements:

1) Our Annual Halloween Bowling Party is this Saturday, October 20th and we need you to RSVP by Today so we can reserve the appropriate number of lanes! Don't risk missing out on this fun event! Sign up on the board at the box:)

CrossFit WOD

5 min AMRAP of:

(50/35) Calorie Bike

-directly into-

12 Deadlifts (185/135)

12 Handstand Push-Ups

Rest 5 minutes

5 min AMRAP of:

(35/25) Calorie Bike

-directly into-

9 Deadlift (225/155)

9 Handstand Push-Ups

Rest 5 minutes

5 min AMRAP of:

(20/15) Calorie Bike

-directly into-

6 Deadlifts (275/185)

6 Handstand Push-Ups

Announcements:

1) Our Annual Halloween Bowling Party is this Saturday, October 20th and we need you to RSVP by this Wednesday so we can reserve the appropriate number of lanes! Don't risk missing out on this fun event! Sign up on the board at the box:)

Strength

Back Squats

3 x 8 @ 75%

CrossFit WOD

4 RFT:

25 Wallball (20/14)

3 Wall Walks

75 Double Unders

Happy Birthday Jake Geringer!

Announcements:

1) Our Annual Halloween Bowling Party is this Saturday, October 20th and we need you to RSVP by this Wednesday so we can reserve the appropriate number of lanes! Don't risk missing out on this fun event! Sign up on the board at the box:)

CrossFit WOD

3 RFT:

7 Power Clean (185/125)

21 Burpee over Bar

Strength

6 min AMRAP of:

6 Pull-Ups

CrossFit WOD

FT:

(70/50) Calorie Row

50 Abmat Sit-Ups

30 Front Rack DB Walking Lunge (50/35)

50 Abmat Sit-Ups

(70/50) Calorie Row

Happy Birthday Susan Agle!

CrossFit WOD

5 RFT:

15 Shoulder to Overhead (115/75)

30 Double Unders

15 Pull-Ups

30 Double Unders

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com