Wod's

Happy Birthday Melinda Petre!

CrossFit WOD

3 RFT:

(25/18) Calorie Bike

100 Double Unders

(25/18) Calorie Row

200 m Sled Push

Rest 5 minutes

CrossFit WOD

2 RFT:

400 m Run

26 HR Push-Ups

400 m Run

26 KB Swings (53/35)

400 m Run

26 Abmat Sit-Ups

400 m Run

26 Deadlifts (75/55)

400 m Run

26 Air Squats

400 m Run

26 Box Jumps (24/20)

Happy Birthday Leo Nolivaiko!

Strength

Snatch OR Overhead Squat

1 Rep Max

CrossFit WOD

9 min AMRAP of:

1 Muscle Up

1 Snatch (135/95)

2 Muscle Up

2 Snatch (135/95)

3 Muscle Up

3 Snatch (135/95)

4 Muscle Up

4 Snatch (135/95)

Notes: increase by 1 rep for each movement until 9 min cap is reached.

Announcements:

1) TODAY @ 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

CrossFit WOD

Teams of 2 -3

FT:

50 Double Unders

100 Box Jump Overs (24/20)

50 Double Unders

100 Burpees

50 Double Unders

100 Wallball (20/14)

50 Double Unders

100 Pull-Ups

50 Double Unders

100 DB Snatch (50/35)

50 Double Unders

Happy Birthday Yesenia Salceda!

Happy Birthday Stephanie Beardshear!

Announcements:

1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

Strength

Handstand Push-Ups

Max Reps

CrossFit WOD

FT:

1000 m Row

30 Deadlift (225/155)

50 Burpee over Bar

Announcements:

1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

CrossFit WOD

Teams of 4-5

5 minutes at each Station

For Total Reps:

Sled Push

Sled Pull

Calorie Bike

D-Ball Clean

Barbell Carry

Happy Birthday Carley Evenson!

Happy Birthday Phillip Wendt!

Announcements:

1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

Strength

Back Squat

3 x 5

CrossFit WOD

14 min Alternating EMOM of:

Odd min- (20/14) Calorie Row

Even min - Max Med Ball Squat Clean (20/14)

Announcements:

1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

CrossFit WOD

"Helen"

3 RFT:

400 m Run

21 KB Swings (53/35)

12 Pull-Ups

Happy Birthday Dan Moore!

Happy Birthday Linda Briseno!

Happy Birthday James Bacha!

Announcements:

1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

Strength

Power Clean & Jerk

Build to Heavy

CrossFit WOD

"Grace"

FT:

30 Clean & Jerk (135/95)

Announcements:

1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.

CrossFit WOD

"Nancy"

5 RFT:

400 m Run

15 Overhead Squats (95/65)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com