CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 985-5890

info@crossfittemporaryinsanity.com

Friday

Open Gym

Choose a Benchmark WOD

Saturday Open Gym 9am

Thursday

Strength:

20min cap

10 squat cleans @60%

Rest 1 min

8@70%

Rest 1min

6@75%

Rest 1min

4@80%

 

Metcon

10 min AMRAP

5 hang power cleans (155/105)

200m Run

15 T2B

 

Lite WOD

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
3 Dumbbell Man-Makers
6 Box Jump Overs

Wednesday

With a partner

1mile run (200m relay)

100 wall balls (20/14)

100 KB swings (55/35)

100 Burpee box jumps (24/20)

100 ball slams (25/15)

100 sit ups

Time cap 40 min

 

Lite WOD

2 Sets:

Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets

 

Tuesday

Strength:

Back squat

8@65

8@70

8@75

8@80

Front squat

5@60

5@65

5@70

5@70

 

14 min "AMRAP"

8 Bar facing burpees

8 thrusters (115/75)

5 bar m-ups (7 strict pull ups)

8 bar facing burpees

8 Thrusters

5 Ring m-up (7 ring dips/bar dips)



Lite WOD

 

In teams of two, alternate sets to complete four each of:

10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Run

Monday

Work to a 1rm clean and jerk

Metcon:

21-15-9-6-3

Cal Row

Power snatch

Weight increases each round

(75/55, 95/65, 115/75, 135/95, 155/105)

18 min cap

 

Lite WOD

15 Min AMRAP

5 Strict Pull-Ups

10 Push-Ups
15 Wall Ball Shots (20/14 lbs)

 

Friday

Open Gym 3:30-6:30 today

optional today "Annie"

50-40-30-20-10

situps

dubs

& 9am WOD tomorrow guys

Thursday

Thanksgiving WOD @9am closed for rest of day. Have a happy turkey day!

Wednesday

Hey guys here's the member site for zen planner to update any of your info  etc.. like past workouts the app will be where you do most of the action on, but has some limited function compared to the full site. Bookmark it

http://crossfitn2o.zenplanner.com/

Also, putting a tshirt & tank top order in anyone that wants one there's a sign up sheet for sizes & styles on the front desk. I'm putting the order in Monday.

 

Strength:

Work to a 1rm snatch!

15 min cap

 

Metcon:

75 C2B pull ups (modify to 50 if needed)

EMOM 5 OHS (95/65) until the C2B are completed

Immediately into

75 wall balls (20/14) (modify to 50 if needed)

EMOM 20 double unders until the WB’s are completed

22 min cap

Tuesday

40 min cap

All For Time

3 rounds

10 burpee box jumps (24/20)

15 pull ups

10 Thrusters (DB) (45/35)

then...

3 rounds

400m run

15 KB swings (55/35)

15 pushups

then...

3 rounds

15 cal row

20 DB lunges (45/35)

20 ab mat sit ups

 

Lite WOD


Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run

 

Monday

Important Announcements!
The schedule for the week will be the same except there are no 5:15am classes this week if you're on that text blast the coaches will let you know if & when another early morning class will take place. 
Thanksgiving Day WOD @ 9am Box will be closed rest of the day!
All other days same schedule as usual!
Also, starting tomorrow all the workout results & leaderboard will be posted on the zen planner member app!! Please download the free app ASAP if you haven't done so already & check it out very cool features!!
here's the link for iPhone users
https://itunes.apple.com/…/zen-planner-member…/id1065000091…
here's the link for Droid
https://play.google.com/store/apps/details…

 

Back Squat
8@70%
8@75%
6@85%
6@90%
Front Squat 
5@65%
5@75%
5@80%
5@85%
AMRAP 15 min
15 cal row
12 T2b 
9 Burpee

 

Lite WOD

For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

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