CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

April 27th, 2015

Morning Classes This Week:

Tuesday: 9am

Wednesday: 9am

Thursday: 9am

TODAY'S WOD:

20 Back Squats Unbroken (+5 lbs from last Week)

Then:

2 rounds for time of:

1,000-meter row

50 Thrusters (65 / 45)

30 chest-to-bar pull-ups

 

April 25th, 2015

Saturday: 10am Open Gym

Sunday: 9am Class

April 24th, 2015

Morning Classes:

Friday: Open Gym 9am

Sunday: 9am Class

TODAY'S WOD:

(Optional)

21-15-9 reps for time of:

Deadlifts (225 / 155)

Box Jumps (24 / 20)

Handstand push-ups

 

 

 

April 23rd, 2015

Morning Classes:

Friday: 9am Open Gym

TODAY'S WOD:

Handstand Walking Practice

Then:

For Time:

21-15-9

Power  Snatches (95/65)

Wallballs (20/14)

April 22nd, 2015

Morning Classes:

Wednesday: 9am

Friday: 9am Open Gym

TODAY'S WOD:

Deadlift:

Work up to a heavy single (Get plenty of sets in)

Then:

15 Minute AMRAP:

7 Push Presses (135/95)

10 Pistols (5 On one side first then 5 on the other side NOT ALTERNATING)

15 GHD Situps

(Sub = medball situps or regular situps if not comfortable with the amount of GHD's)


April 21st, 2015

Morning Classes:

Wednesday: 9am

TBA

TODAY'S WOD:

Back Squats: 20 reps unbroken (+5lbs from last time)

Then:

4 Rounds For Time of:

20 Pullups

100 Foot Sprint

4 Squat Cleans (185 / 135)

100 Foot Sprint

April 20th, 2015

Morning Classes This Week:

Monday: 9am + 10:15am Yoga

Wednesday: 9am

3rd Day: TBA

TODAY'S WOD:

5 Rounds For Time of:

50' Walking Lunge With Dumbbells in each hand (55 / 35)

1 Bear Complex (95 / 65)

(Bear Complex: Deadlift - Hang Clean - Front Squat - Push Press - Back Squat - BTN Jerk)

1 Rope Climb

30 Second Hold in the bottom of the Overhead Squat Position (65/45)


 

 

 

April 17th, 2015

MORNING CLASSES:

Friday: 9am Open Gym

Saturday: 8am

TODAY'S WOD:

(Optional)

For Time:

Run 1000 Meters

30 Handstand Pushups

Row 1000 Meters

 

 

April 16th, 2015

Morning Classes:

Friday: 9am

Saturday: TBA

TODAY'S WOD:

A. Every 90 Seconds 10 Minutes:

3 Position Snatch (Power / Knees / Floor)

B. 7 Rounds of:

30 Seconds of Burpees

Rest 30 Seconds

30 Seconds of DB Thrusters (35 - 55 / 25 - 35)

Res 30 Seconds

 

April 15th, 2015

MORNING CLASSES:

Wednesdasy: 9am & 10:15am Yoga

Friday: 9am

TODAY'S WOD:

A. Every 90 Seconds For 10 Sets:

2 Power Cleans + 1 Jerk

(Build over the course of 10 Sets)

B. 10 Rounds For Reps and Load of:

Deadlift for 15 Seconds

Rest for 45 Seconds

(Between 50-60% of 1RM - Go By Feel)

Kirk's New Fish Game Record (Official)

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