CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

December 19th, 2014

Open Gym Today 3pm - 6pm!!!

 

December 18th, 2014

Morning Classes:

Thursday: 9am

Saturday: Spark of Love Toy Drive: 10am - Come out bring a friend workout for free with a donated unwrapped toy!!!

TODAY'S WOD:

Overhead Squat:

5-4-3-2-1

Then:

12-9-6 Round Reps for time of:

Deadlifts (315 / 205)

Bar Muscle Ups

**WHEN YOU CAN DO OUT OF THE ORDINARY COOL SH!? THEN YOU GET 2 PICS UP IN ONE WEEK HAHA! _ ANDREW YOU AMAZE US ALL - WE LOVE IT!!!!

December 17th, 2014

Morning Classes:

Thursday: 9am

Saturday: SPARK FOR LOVE TOY DRIVE @ 10am - Bring an unwrapped Toy and Participate in a Great WOD! Scalable for everyone so bring family and friends and let them try a CrossFit workout for free!!! There will be a fire engine onsite to collect the toys! Hope to see everyone there - the more the merrier!

TODAY'S WOD:

6 Rounds for time of:

15 One Arm KB Snatches (24kg / 16kg) (Left on Odd Rounds / Right on Even Rounds)
45 ' Overhead Walk on Odd Rounds / 45' Front Rack Walk on Even Rounds 
20' Handstand Walk (Unbroken if Possible)

 

 

December 16th, 2014

Morning Classes:

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

Thursday: 9am

TODAY'S WOD:

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%

B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

C.
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
Minute 2 – 10 Box Step-Overs with Front-Racked Kettlebells (24/16 kg)
Minute 3 – 15 Unbroken Wall Ball Shots (20/14 lbs)
(Unless you are well-over 6-feet tall, please use a 20″ box for the step-overs. If you are under 5’4″, consider using a 16″ box.)

December 15th, 2014

Morning Classes:

Tuesday:  9am & 10:15am YOGA (Hopefully - Check back to make sure!!!)

Thursday: 9am Class

TODAY'S WOD:

A.

Every minute, on the minute, for 8 mintues:

Minute 1 – Strict Muscle-Up x 1-4 rep

(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)

Minute 2 – Handstand Walk x 10 Meters

B. Every 2 Minutes:

Bench Press

*Set 1 – 5 reps @ 65% 
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6– 8 reps @ 80-83%

C.

Every 5 minutes, for 20 minutes:

Row 500 Meters

20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set.

December 12th, 2014

Open Gym: 3:30-6:30pm

Sunday: 9am WOD

TODAY'S WOD:

(OPTIONAL)

3 ROUNDS FOR TIME OF:

Row 50 Calories

150 Double Unders

50 Steps Walking Lunge

 

December 11th, 2014

Morning Classes:

Thursday: 9am Class
Sunday: 9am WOD

TODAY'S WOD:

A.

Six sets of:

Drop Snatch x 1 rep
Build over the course of the six sets to your heaviest drop snatch.

B.

20 Minutes of Snatching!!!

Build to Today's Heaviest Snatch

C.

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D.

500 Meter Row Time Trial

And

30 Box Jumps for Time (24/30)

December 10th, 2014

Morning Classes:

Thursday: 9am

TODAY'S WOD:

Skill:

3 Sets of:

1 Legless Rope Climb
10 Weighted R Leg Pistols
10 Weighted L Leg Pistols

Then:

20 Minute AMRAP of:

10 CTB Pullups
15 GHD Situps
20' Handstand Walk
25 Double Unders

 

 

December 9th, 2014

Morning Classes:

Tuesday: 9am Class & 10:15am Yoga (BYOM - $5)

Thursday: 9am Class

TODAY'S WOD:

A
Take 15 minutes to build to a heavy-ish Clean, and then…

B.
Every minute, on the minute, for 7 minutes:
6 - 10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Clean

You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

C.
For time:
Run 800 Meters
20 Front Squats (95 - 225 / 65 - 155 lbs) IDEA IS HEAVY FOR YOU!!!!
Run 400 Meters
20 Deadlifts (205 - 315/135 - 205 lbs) - Moderately Heavy for you!!!
Run 800 Meters

Front squat must start from the ground, not off a rack.

 

December 8th, 2014

Morning Classes: (THESE ARE FOR MORNING CLASSES ONLY - ALL OTHER CLASSES ARE STILL REGULAR TIMES)

Monday: 9am

Tuesday: 9am Class & 10:15am YOGA ($5 Per / BYOM)

Thursday: 9am

TODAY'S WOD:

Strength:

EMOM for 8 Sets: Back Squats X 2 Reps (55%, 65%, 75%, 80%, 85%)

EMOM for 8 Sets: Shoulder Press x 1 Rep (55,65,70,75,80,85,90,95+%)

EMOM for 8 Sets: Push Press x 1 Rep (Start Where With Heaviest from above and Build!)

METCON:

3 Rounds for time of:

6 Bar Muscle Ups
8 Handstand Pushups (As many strict as possible)
12 Push Press (115-135 / 75-95)

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