CrossFit Temporary Insanity
10653 G Ave. #301-302
Hesperia, CA 92345
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 3 reps try to increase weight every set
15 Min AMRAP:
10 Med Ball Cleans (20/15)
30 Double Unders
DON'T FORGET BARBELL FOR BOOBS SATURDAY & BOD POD SUNDAY!! I NEED A FINAL HEAD COUNT FOR BOD POD NO LATER THAN FRIDAY SO SIGN UP ON THE LEGAL PAD BY THE IPAD!!
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: DB Turkish Get-Ups x 2 reps each arm (45/25) Rx+ (55/35)
Minutes 3-4, 9-10 & 15-16: Rope Climbs x 2 reps Rx+ Legless
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
Against a two-minute running clock, AMRAP:
5 Hang Snatches (105/85)
10 Box Jump-Overs (24/20)
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
15 min AMRAP:
10 Push Ups
A. Four sets of:
Push Press x 3 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3 Controlled With A 1 Second Pause At The Top
150 Wall Balls (20/14)
30 min. AMRAP:
5 broad jumps,
200 meter run.
2 Big Events this weekend!
Saturday 10/29 @ 10am @ CrossFit Hi Def Barbell for Boobs Costume "Grace" WOD!
Sunday 10/30 6am-11am Bod Pod Testing @ our box sign up ASAP by the iPad will be assigning time slots soon!!
“Get A Grip”Teams of two must complete 100 repetitions of the following complex split work as needed:1 Deadlift1 Squat Clean1 Front Squat1 Push Press1 Push Jerk
The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who drops the bar must immediately run 400 meters before he or she may receive the weight back from his or her partner.
A.Five sets of:Dumbbell Shoulder Press x 4 reps (45/25)Rest 60 SecondsFarmer’s Carry x 3 Lengths of Gym with KB or DB (55/35)Rest 60 Seconds
B.Complete as many rounds and reps as possible in 4 minutes of:4 Strict Pull-Ups8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:15 Kettlebell Swings (26/16 kg)15 Push-Ups
Several Upcoming Events to Plan For!!
The Bod Pod mobile body comp testing will be back Sunday October 30th!! If you paid for a follow up test, or you want to get tested for the first time there's a sign up list by the iPad at the gym!!
Also, Saturday October 29th Barbell For Boobs "Grace" Costume Event @ CrossFit Hi Def @ 10AM...Best Costume Wins a High Five!!
Open Gym Today & Saturday
Optional WOD will be on the board, or pick one you missed.
Take 10-15 Min to find a 7 rep max Barbel Row (goal should be to hit 50% of your 1RM dead lift weight)
A. Complete as many rounds and reps as possible in 6 minutes of:6 Power Snatches (115/75 lbs)12 Wall Balls (20/14 lbs)
Rest 4 minutes, and when the running clock hits 10:00…
B. Complete as many rounds and reps as possible in 6 minutes of:12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)12 Alternating Pistols
Rest 4 minutes, and when the running clock hits 20:00…
C. 6 minutes of:1000m RowDouble Unders X Max Reps
Speed Drills 5x40m Jog Backwards
10 Wall Balls
50 Jump Rope Singles
7 Box Jump Overs
A.Take 15 minutes to build to today’s “heavy-ish” Power Clean
B.Every minute, on the minute, for 24 minutes (12 sets of each):Odd Minutes – Power Clean x 2 repsEven Minutes – Run 200 Meters
Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.
A.Three sets of:Bulgarian Goat Bag Swings x 10-12 reps Rest 60 secondsSide Plank Left x 45-60 secondsRest 30 secondsSide Plank Right x 45-60 secondsRest 30 seconds
B.Every minute, on the minute, for 24 minutes (6 sets of each):Minute 1 – Farmers Carry with Heavy Kettlebells Length of GymMinute 2 – Run 200 MetersMinute 3 – 20 V-UpsMinute 4 – Run 200 Meters
Thrusters (95/65) Rx+ (115/85)
Pull Ups Rx+ C2B Pull Ups
Take 15 min to work to a 1 RM Strict Press
5 Pull Ups
10 DB Thrusters
15 Sit Ups
5-4-3-2-1 Dead Lifts start at 70% going up 5% each set ending with 90%
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings (55/35) Rx+(70/55)60 seconds of Rest60 seconds of Push-Ups60 seconds of Rest60 seconds of Box Jump Overs (24/20) Rx+(30/24)60 seconds of Rest60 seconds of Burpees60 seconds of Rest60 seconds of Ab Mat Sit-Ups60 seconds of RestOne partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
10 Line Touch Shuttle Sprints with a 1 min rest in between
10 Rope Lowers
30 Push Ups
60 Sit ups
Open Gym 8-10am
Page 1 of 153
Copyright © 2016 CrossFit Temporary Insanity. All Rights Reserved.
10653 G Ave. #301-302 - Hesperia, CA, 92345 - (760) 985-5890 - email@example.com
Forging Elite Websites