Wod's

Friday 10.07.16

Happy Birthday Linda Damgaard!


Announcements:


1) Saturday, October 8th: Come on out to watch our Asylum Barbell Club athletes; Jen M., Camila Otero Chemas, Sarah T. and Coach Dave compete at the Battle of Pearl Harbor in Hemet, CA.


2) Saturday, October 15th: It's going down again and this time we want you to "Beat your Goat" when it comes to Handstand Push-Ups and Accessory Drills to practice from 12:00pm - 12:30pm.


3) Saturday, October 22nd: Time to get a Halloween Costume together and join us for our 6th Annual Rock n' Bowl Party at Irvine Lanes. RSVP at the box....cost is $20 and that includes unlimited bowling and shoe rental. It all starts at 9:45pm till closing time.


Strength


Every 2 minutes complete:


Pause Front Squats


5 Rounds of:


3 @ 65%


CrossFit WOD


8 min ascending ladder:


3 Power Snatch (95/65)


3 Handstand Push-Ups


6 Power Snatch (95/65)


6 Handstand Push-Ups


Notes: Increase by 3 reps after each round.

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com