CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

October 31st, 2014

HAPPY HALLOWEEN:

Open Gym From 9am-10am & 3:30pm-5pm ONLY!!!!!

Saturday: 10am WOD

TODAY'S WOD:

(Optional)

"OCT QUALIFIER #4"

15  Minute AMRAP:

5 Ring Muscle Ups

9 Overhead Squats (150/100)

13 Box Jump Overs (30/24)

October 30th, 2014

Morning Classes This Week:

Thursday: 9am Class

Friday: Open Gym 9 - 10am & 3:30 - 5pm (CLOSED EARLY FOR HALLOWEEN)

Saturday: 10am WOD

TODAY'S WOD:

A.

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean

Build over the course of the ten sets.

B.

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 @ 90-95%

C.

Every minute, on the minute, for 15 minutes:

Minute 1 – 12 Heavy Russian Double Kettlebell Swings
Minute 2 – 10 Walking Lunges with Dumbbells (55 / 35)
Minute 3 – 8 Burpee Box Jump-Overs (24″/20″)

October 29th, 2014

MORNING CLASSES:

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

Thursday: 9am Class

Friday: Open Gym 9-10am & 3:30-5pm (CLOSING AT 5pm FOR HALLOWEEN!!!!)

Saturday: 10am WOD

TODAY'S WOD:

A.

3 sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B.

Take 20 minutes to build to today’s 1-RM Bench Press

C.

Lurong Living Challenge WOD #8 (Time for a Retest!!!)

Use the Same Level as you did 6 Weeks Ago!!!

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups / Pullups / Jumping Pullups
  • 1 Minute Rest
  • 2 Minutes of Back Squats (165/115) (115/80) (Air )
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead (135/95) (95/65) (65/45)

October 28th, 2014

Morning Classes:

Tuesday: 9am

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

TODAY'S WOD:

A.

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1.1.1

(rest 10 seconds between singles)

Loading by set (by %): 50, 60, 70, 80, 85

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

Halting Snatch Deadlift + Hang Snatch High Pull + Snatch Pull @ Ending Weight Above (85% of 1 RM)

C.

Every 2 minutes for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps @ 50% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 reps @ 80%

D.

Every minute, on the minute, for 9 minutes:

Minute 1 – 45 seconds of Strict Handstand Push-Ups

(if you don’t have strict HSPUs, sub L-Seated DB Presses)

Minute 2 – Bent-Over Barbell Row x 8 reps @ 21X0

Minute 3 – Glute-Ham Raises x 8 reps @ 3011

October 27th, 2014

Morning Classes This Week:

Monday: 9am Class

Tuesday: 9am Class

Wednesday: 9am Class & 10:15am Yoga

TODAY'S WOD:

For Time:

Run 1200 Meters

30 Box Jumps (24/20)

30 Pullups

30 KB Swings (24/16)

30 OH Walking Lunge Steps (45/25)

30 Knees to Elbows

30 Push Presses (95/65)

30 Back Extensions

30 Wallballs (20/14)

Row 1000 Meters

October 25th, 2014

9am wod tomorrow on sunday!!!!

October 23rd, 2014

Morning Classes:

Thursday: 9am

Schedule For Friday: Open Gym 3-5pm

TODAY'S WOD:

Push Press:

3-3-2-2-1

Then:

3 Rounds For Time of:

Run 400 Meters
21 Situps
12 Pushups


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


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