CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

January 26th, 2014

Morning Classes This Week:

Monday: 9am Class
Tuesday: 9am Class
Thursday: 9am Class & 10:15am Yoga

TODAY'S WOD:

A.

Deadlift EVERY 2 MINUTES:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. "Mary Meets DT":

Three rounds for time of:

5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

C. (Extra Credit)

Rest 5 minutes after “Mary Meets DT,” and then…

Every 3 minutes for 2 Rounds

Row 250 Meters
50 Double-Unders

January 25th, 2015

Open Gym This Morning 7am-8am

(Leaving Precisely @ 8am Sharp!!!)

January 23rd, 2015

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

Saturday: 9am WOD

TODAY'S WOD:

(OPTIONAL)

A.

Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds

B.

Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

C.

Ten sets for times of:

Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups

Rest 60 seconds

D. (Extra Credit)

Four sets of:

Chinese Rows x 5 reps

Rest as needed

Tempo Ring Dips x 8-10 reps @ 1112

(pause one second at the bottom, and two seconds at the top)

Rest as needed


January 22nd, 2015

Morning CLasses:

Thursday: 9am Class & 10:15am Yoga

Friday: Normal Open Gym

Saturday: 9am WOD

TODAY'S WOD:

A.

Every 90 seconds, for 5 Sets of:

Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps
*Use the same HSPU set-up you used last week, or progress it a little to make it harder.

B.

Five sets of:

Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%

C.

2 sets for max reps of:

45 seconds of Ground to Overhead (135 - 185 / 95 - 135 lbs)

Rest 45 seconds

Work on creating speed and efficiency moving the barbell from ground to overhead.

D.

Every minute, on the minute, for 10 minutes:

Odd Minutes – 15 Wall Ball Shots (20/14 lb)

Even Minutes – 10 Chest-to-Bar Pull-Ups

 

January 21st, 2015

Morning Schedule:

Wednesday: 9am Class

Thursday: 9am Class & 10:15am Yoga

TODAY'S WOD:

Find your Max Height Box Jump

Ring Pushup Ladder

Farmers Carry Ladder



 

 

January 20th, 2014

Morning Schedule:

Wednesday: 9am Class
Thursday: 9am Class & 10:15am Yoga

TODAY'S WOD:

A. (Done as part of the warmup)

Two sets of:

15′ Rope Climbs x 2 ascents

Handstand Walk x 10-15 meters

Toes to Bar x 10 reps

B.

3 sets for times of:

5 Power Cleans (185 - 225 / 115 - 145 lbs)

10 Chest-to-Bar Pull-Ups

Rest 60 seconds

Rest 4 minutes, and then…

C.

3 sets for times of:

Row 250 Meters

5 Power Snatches (115 - 135 / 75 - 95 lbs)

Rest 60 seconds

Rest 4 minutes, and then…

D.

Complete as many rounds and reps as possible in 5 minutes of:

10 Front Squats (115 - 135 / 75 - 95 lbs)

10 Pull-Ups

20 Double-Unders

January 19th, 2015

Morning Schedule This Week:

Monday: 10am class & 4:45,6 &7pm - NO 3:30 CLASS TODAY!!

Wednesday: 9am Class

Thursday: 9am Class & 10:15am YOGA!!!

 

TODAY'S WOD:

A.
Every Minute on the minute for 5 minutes:

Push Press - 1 Rep

(Last Set should be your Max or a PR)

B.

Two sets for times:

Run 400 Meters

95/65 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

(5 Minute Time Cap Per Round)

Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.

C.

Every 2 minutes, for 8 minutes (4 sets):

Back Squat

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%

D.

For time:

95/65 lb Thrusters x 12 reps

6 Muscle-Ups

Thrusters x 9 reps

4 Muscle-Ups

Thrusters x 6 reps

2 Muscle-Ups

 

January 17th, 2014

11am WOD Today!!!!

Sunday: 9:30am Open Gym

Monday: TBA

January 16th, 2015

Schedule:

Friday: Open Gym from 3:30-6:30pm

Saturday: 11am WOD

Sunday: 9:30am OPEN GYM

Today's WOD:

BENCHAMRK FRIDAY!!!

(OPTIONAL)

"RANDY"

FOR TIME:

75 POWER SNATCHES (75/55)


January 15th, 2014

Morning Classes:

Thursdaay: 9am & 10:15am Yoga

TODAY'S WOD:

A.

Deadlift Every 2 Minutes:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%

B.

For time:

(12 Minute Time Cap So adjust Run/Reps Accordingly)

25 Wall Ball Shots (20/14 lb)

Run 400 Meters

20 Wall Ball Shots

Run 400 Meters

15 Wall Ball Shots

Run 400 Meters

10 Wall Ball Shots

Rest until the clock reaches 12 minutes, and then…

C.

3 rounds for time of:

30 Double-Unders

15 Kettlebell Swings (32/24 kg)

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