Wod's

Tuesday 09.06.16

Announcements:


1) Members....Don't miss out on this incredible opportunity to improve on your rowing technique! There are only 22 spots available before we sell out this hosted event by Victoria Draper!


When: Saturday, September 24th from 11am to 3pm


Where: CrossFit Insanity; 17875 Sky Park Circle, STE AB, Irvine, CA 92614


Join this amazing 4 hour seminar for $40!


2) Reminder: Our Yoga class is every Saturday morning at 8:30am! A vigorous Power Vinyasa flow with attention to detail in alignment and body mechanics. Various breathing techniques and stretching of injury prone areas are incorporated in the practice and a well-deserved rest at the end! All levels welcome - beginners, weekend warriors and Crossfit powerhouses!


Endurance WOD


5 Rounds of:


200 m Sprint


Notes: On the 2:30


CrossFit WOD


With a 25:00 minute running clock


--At 0:00


5 min AMRAP of:


3 Power Snatch (135/95)


7 Burpees over Bar


Rest 5 minutes


--At 10:00


5 min AMRAP of:


5 Power Snatch (95/65)


5 Burpees over Bar


Rest 5 minutes


--At 20:00


5 min AMRAP of:


7 Power Snatch (75/55)


3 Burpees over Bar

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com