CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

may 22nd, 2015

Normal open gym today 3:30-6:30pm

May 21st, 2015

Morning Classes:

Thursday: 9am

MONDAY - Memorial Day - NO CLASSES @ TI - We are going to go out to Epicenter CrossFit for Memorial Day "Murph" WOD @ 8am everyone welcome please go to Epicenter's Facebook page and join the event if you are going so they can get a head count! https://www.facebook.com/events/340189566190128/

TODAY'S WOD:

BACK SQUAT 3-3-3

THEN:

15 Minute AMRAP:

50 Double Unders

(sub = 25 Side to Side hops over a PVC pipe on the ground - should be consecutive and be able to rebound Fast)

7 Overhead Squats Unbroken (95/65)

3 Rope Climbs

** For every time you have to set the bar down during the OHS = a 5 Wallball Penalty at the end of the Workout **



May 20th, 2015

MORNING CLASSES:

Thursday: 9am

Memorial Day (Monday): No Classes - WE will be participating in the Murph CHallenge @ Epicenter CrossFit @ 8am - EVERYONE is welcome to come and do the WOD friends and Family - Please RSVP so I can let Epicenter Know!!!

TODAY'S WOD:

24 MIN AMRAP:

4 MUSCLE UPS

8 ALTERNATING PISTOLS

16 GHD SITUPS

32' MEDBALL WHEELBARROW

 




May 19th, 2015

MORNING CLASSES:

Tuesday: 9am

Thursday: 9am

MEMORIAL DAY (MONDAY): No Classes - We will be participating in the Murph Challenge @ Epicenter CrossFit @ 8am EVERYONE IS WELCOME TO COME AND DO THE MURPH CHALLENGE Friends and Family, the more the merrier!!!

TODAY'S WOD:

For Time:

Run 400 Meters

5 Rounds of:

3 Deadlifts (275 / 185)

6 KB Snatches (24kg / 16kg)

9 Burpees

Row 400 Meters

May 18th, 2015

MORNING CLASSES:

Monday: 9am

Tuesday: 9am

Thursday: 9am

TODAY'S WOD:

Complete as many reps as possible in 8 minutes of:

Shoulder Presses (115 / 85)

Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

Hang Power Cleans (165 / 105)

Each time you break, perform 30 squats

 

May 16th, 2015

SATURDAY: 1PM WOD

SUNDAY: 10AM WOD

May 15th, 2015

MORNING CLASSES:

Today: Open GYm 9am & 3:30-6:30pm

SUNDAY: 10am WOD

TODAY'S WOD:

(Optional)

For Time:

250 Foot Handstand Walk

Then:

1 Rep Max Snatch

May 14th, 2015

MORNING CLASSES:

Thursday:9am
FRIDAY: 9am

Todays WOD:

Max height Box Jump

Then:

Back squat 10-5-3-1-1-1-3-5-10 reps

May 13th, 2015

MORNING CLASSES:

Wednesday: 9am

Thursday: 9am

TODAY'S WOD:

A. EMOM For 8 Minutes:

2  Push Press + 1 Split Jerk ( @ 70% of 1RM Push Press)

Then:

B: 5 Rounds For Time of:

15 Calorie Row (Sub = 25 SDLHP 45# Bar)

12 CTB Pullups

7 Strict Handstand Pushups (Sub = Dumbbell Shoulder Press Seated)


 

May 12th, 2015

MORNING CLASSES THIS WEEK:

Wednesday: 9am

Thursday: 9am

TODAY'S WOD:

15 Minutes to get in:

15 muscle-ups

1 Rep Max Clean - (5 Attempts ONLY)


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