CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

October 22nd, 2014

Morning Classes:

Wednesday: 9am

Thursday: 9am

Friday: Open Gym 3-5pm Only!!!

Friday - Sunday: We are camping in Big Bear @ Pineknot Campground - Everyone Welcome - Reserve your own sites!!!

Today's WOD:

OCT Qualifier #3:

7 Minute AMRAP of:

7 Deadlift (300/200)

11 CTB Pullups

15 Wallballs (20/14)

 

October 21st, 2014

Morning Classes:

Tuesday: 8am CLASS & 9am YOGA ($5 BYOM)

Wednesday: 9am Class

Thursday: 9am Class

TODAY'S WOD:

A. 2 Rounds of:

1st Minute: 10 yard Handstand Walk
2nd Minute: 15 Toes To Bar
3rd: 10 Box Jump Overs

B. Every 90 Seconds for 10 Sets:

Odd Cycle: 1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk
Even Cycle: 1 Snatch + 1 Hang Santch
About 65-70% of 1 RM - Stay @ Same Weight

C. 2 Rounds of:

6 One Arm DB Snatch
12 CTB Pullups
24 Double Unders

When Running Clock Hits 5 Minutes Then:

3 Minutes of:

Max Reps Back Squat (From Ground) @ 50%  of 1RM

October 20th, 2014

Morning classes:

Tuesday: 8am class followed by 9am Yoga ($5 BYOM)
Wednesday: 9am
Thursday: 9am
Friday: Open Gym: 3-5pm
Friday Saturday sunday: Camping in big bear @ pineknot campground.. Everyone welcome must reserve your own sites!!! We are in 34 near 1-7

TODAYS WOD:

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

  • 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
  • 8 American KB Swings/Russian KB Swings
  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts


October 18th, 2014

Today: 10am "GRACE" @ CrossFit Hi-def!!!
SUNDAY: 10am WOD

October 17th, 2014

Morning Classes:

9am Open Gym

Saturday: CrossFit Hi-Def is hosting "Grace" @ 10am for barbell For Boobs!!! All are welcome!!!

TODAY'S WOD:

(Optional)

OCT Qualifier # 2

3 Mins Max Reps:

Clean & Jerk (95/65)

Rest 90 Seconds

3 Mins Max Reps:

Burpees (With 6" Jump)

Rest 90 Seconds

3 Mins Max Reps:

Calorie Row

October 16th, 2014

Morning Classes:

Friday: Open Gym 9am

Saturday: CrossFit Hi-def is hosting everyone who wants to go do "Grace" For Barbell For Boobs - 10am

Today's WOD:

20 OHS @ 75/45

Rest 1 Minute

15 OHS @ 95/65

Rest 1 Minute

10 OHS 115/85

Rest 1 Minute

5 OHS 135/95

Then:

10 Minute EMOM:

1 Turkish Getup Each Arm (55/35)

6 Turkish Situps (3 Left Arm - 3 Right Arm)

 

*** NEED YOUR ORDERS BY THIS WEEKEND PLEASE!!!!!




 

October 15th, 2014

Morning Classes This Week:

Wednesday: 9am WOD & 10:15am YOGA ($5 BYOM)

Friday: Open Gym 9am

TODAY's WOD:

A.

Front Squats: Every 2 Minutes:

4 @ 75%
3 @ 80%
2 @ 85%
4 @ 80%
3 @ 85%
2 @ 90%

B.

For Time:

Row 1000 Meters

12 Front Squat (165 / 105 - 115) (From The Ground)

12 Strict HSPU @ Deficit (4" / 2" - Use Plates)

(Sub - Kipping or Strict DB Shoulder Press - Heavy)

10 Front Squats

10 Strict HSPU

8 Front squats

8 Strict HSPU

Rest 3 Minutes

Then

Unbroken Wallballs (20/14) - 35 - 50 Reps (GO FOR IT!!!)

** If have to break before the 35 Rep Mark = Stop and do 10 Burpees **

 

October 14th, 2014

MORNING CLASSES THIS WEEK:

Wednesday: 9am Class & 10:15am YOGA ($5 BYOM)

Friday: 9am Open Gym

TODAY'S WOD:

A.
For max reps:
2 Minutes of Rope Climbs (15′)
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders

B.
Five rounds for time of:
30 Unbroken Kettlebell Swings (32/24 kg)
15 Pushups
Run 400 Meters
*If you break on the 30 swings Stop and do 10 Burpees!!!

 

 

New Orders Going In Next Week -

Order Forms With Pricing at the gym!!! Get them in ASAP! - May Choose any Logo to go on any clothing item just let me know!!!


October 13th, 2014

ONLY 2 CLASSES TODAY!!!! -

9:30am & 5:30pm

ALL OTHER CLASSES CANCELLED!!!

TODAY'S WOD:

An 8 minute chute and ladder workout of Snatches and Toes to Bar.
Start with 1 round of 15 for each movement. Go down the ladder by 3 reps each time 15,12,9,6,3. Then back up in increments of 3 until athlete reaches 15. From there begin the descent again.

AMRAP in 8 minutes of:

15 Snatches at 95/65 lbs
15 Toes to Bar
12 Snatches
12 Toes to Bar
9 Snatches
9 Toes to Bar
6 Snatches
6 Toes to Bar
3 Snatches 
3 Toes to Bar
6 Snatches 
6 Toes to Bar
9 Snatches 
9 Toes to Bar
12 Snatches
12 Toes to Bar
15 Snatches 
15 Toes to Bar
12 Snatches
12 Toes to Bar

...and so on

Level 2 = 75/55 and Knees to 90 instead of TTB

October 10th, 2014

Open Gym Today: 3:30-6:30pm

Sunday: 10am WOD (COME ON EVERYONE!!!!!)

Today's WOD:

Benchmark Friday or OCT Qualifier #1 (Optional)

Must Pick a Named WOD or Do the Following:

5 Rep Max Thruster

Rest 3 Minutes

2 Minute AMRAP of Double Unders

 

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