CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

September 3rd, 2014

**MEMBERSHIP $$ DUE**

Morning Classes:

Wednesday: 9am

Thursday: 9am

TODAY'S WOD:

For time:

21-18-15-12-9-6-3 Rep Rounds For Time of:

Yards Handstand Walking

Ring Dips

Back Extensions



 

September 2nd, 2014

**MEMBERSHIP $$ DUE**

Morning Classes:

Wednesday: 9am

Thursday: 9am

TODAY'S WOD:

A.

Every 90 Seconds, 6 Sets: (9 Minutes)

Halting Clean Deadlift + Hang Clean + Clean

Build over the course of the 6 sets.

Drop the barbell after the hang clean! It’s important that you consider WHY you are doing certain drills. If you see a barbell complex as part of our weightlifting skill session (not for time), then make sure you are putting yourself in perfect positions. Drop the barbell, set yourself properly, then lift. If you see a complex in a timed workout, then by all means practice your touch and go reps.

B.

Every minute, on the minute…

Back Squat

*Set 1 – 60% x 1 rep
*Set 2 – 70% x 1 rep
*Set 3 – 80% x 1 rep
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep

C.

Every minute, on the minute, for 8 minutes:

Speed Deadlifts x 3 reps @ 75%

D.

2 sets for times on a 10 Minute Running Clock of:

Row 750 Meters
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
25 Russian Kettlebell Swings (32/24 kg)

On a 10 Minute Running Clock if Finish earlier than 10 minutes Rest up to the 10 Minute Mark and Start over!

August 29th, 2014

FRIDAY: CLOSED

SATURDAY: 10AM WOD

MONDAY : 9AM CLASS ONLY!!!

August 28th, 2014

Normal Afternoon/Evening Classes Today

FRIDAY: CLOSED

SATURDAY: 10am WOD

MONDAY: 1 Class Only - 9am

TODAY'S WOD:

15 Minute AMRAP :

5 Box Jumps (30/24)
10 Wallballs (20/14)
15 Foot Handstand Walk

August 27th, 2014

Morning Classes:

Wednesday: 9am WOD

FRIDAY: CLOSED

Saturday: 10am WOD

Monday: 9am (1 class Only)

Today's WOD:

Every 2 Minutes for 5 Rounds:

Push Jerk 3-3-2-2-1

Then:

For Time:

Run 800 Meters
30 Pushups
30 Toes To Bar
Run 400 Meters
20 Pushups
20 Toes to Bar
Run 200 Meters
10 Pushups
10 Toes to Bar

August 26th, 2014

I AM SO SORRY BUT YOGA IS CANCELLED AGAIN - AND NOT RESCHEDULED UNTIL I Can be sure to find someone who can be there for sure!!!

SOOOO: TUESDAY: 9am CLASS NOW!!!

Wednesday: 9am Class Instead Now As Well!!!!!

Friday: CLOSED

Saturday: 10am WOD

MONDAY: (Labor Day) - One WOD ONLy - Time TBA!!!

Today's WOD:

A.
Every 2  minutes for 5 Sets (10 Minutes)
1 & 1 1/4 Squats x 2 reps
Build over the course of the five sets.

B.
Every 2 Minutes for 5 Sets (10 Minutes)
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

C.

Every 2 minutes, for 5 Sets (10 Minutes):
Back Squat x 4 reps @ 3-5% more than you used last Week

D.
Every 3 minutes, for 3 Sets (9 minutes):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups

August 25th, 2014

Morning Classes:

Tuesday: 8:15am WOD & 9:30am YOGA (BRING YOUR OWN MAT - Hopefully we are on for sure - but always check the website and facebook just in case)

Wednesday: 8am WOD

FRIDAY: WE ARE CLOSED FOR THE HOLIDAY WEEKEND!!!

STAY TUNED FOR SATURDAY - A Possible WOD with Eddie - but not sure yet!

Today's WOD:

A.
Complete as many rounds and reps as possible in 6 minutes of:
4 Muscle-Ups
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs)
8/6 Handstand Push-Ups
Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .

D.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95)
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder

August 22nd, 2014

Saturday: MUD RUN @ Horesman's Center - Rockin the Desert Mud Run - 7:30am Wave time if you signed up!!!

Today's WOD: (Optional)

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90
B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.
D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

August 21st, 2014

Morning Classes:

Thursday: 9am

Saturday: Rockin the Desert Mud Run - HOPE TO SEE YOUTHERE~!!! - 7:30am Heat Time

Today's WOD:

20 Minute AMRAP:
Rope Climb - 15'
2 Handstand Pushups
4 Burpees
6 GHD Situps
Run 200 Meters
Rope Climb
4 HSPU
8 Burpees
12 GHD Situps
Run 200 Meters
Rope Climb
8 HSPU
16 Burpees
24 GHD Situps
Run 200 Meters
Rope Climb
16 HSPU
32 Burpees
48 GHD Situps
Run 200 Meters

ETC... KEEP DOUBLING #'s Each ROUND and Each Round Begins with 1 Rope Climb and Ends with 200 Meters


 

August 20th, 2014

Morning Classes:

Thursday: 9am

Saturday: Rockin the Desert Mud Run - HOPE TO SEE YOUTHERE~!!!

Today's WOD:

A.
Every 2 minutes, for 12 minutes (6 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.


B.
Every minute, on the minute…
Back Squat
*Set 1 – 60% x 1 rep
*Set 2 – 70% x 1 rep
*Set 3 – 80% x 1 rep
*Set 4 – 85% x 1 rep
*Set 5 – 90% x 1 rep

C.
Every minute, on the minute, for 9 minutes:
Speed Deadlifts x 4 reps @ same load used last week

D.
3 sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 3 minutes

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