CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 985-5890

info@crossfittemporaryinsanity.com

Friday

Open Gym

Optional Choose a Benchmark WOD

 

Saturday @ 9am WOD

Thursday

Strength:

Supinated Barbell Row

4 x 7

Trying to work up to 50% of your 1RM DL for 7 reps

 

Metcon:

running clock..@0:00

1 mile run

@11:00

Complete 75 hspu (125 push ups)

Every break complete

3 squat cleans (135/95)

25min cap for ALL!

 

Lite WOD

4 x 4 stiff leg DB Dead Lifts

For max reps/calories:
90 seconds of Lunges
Rest 30 seconds
90 seconds of push ups
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

 

Wednesday

Strength:

Work to a heavy turkish getup

Metcon :

10 min ladder

2-4-6-8

Rope Climbs

Power clean and jerk (135/95)

Rest 1 min

 

3 min max bar facing burpee

 

 

 

Lite WOD

 

For time:
Run 400 Meters
30 Russian Kettlebell Swings
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings

Tuesday

Fun Skill:

Take 15 min to complete 5-10 Monkey Bar Passes

 

Metcon:

AMRAP 12 min

7 dead lifts (265/175)

15 wall ball (20/14)

200m Run

Rest 2 min

8 min EMOM

10 abmats

5 T2B (strict) or v-up

Lite WOD


Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Alternate between supinated-grip and pronated-grip pull-ups every round.

Monday

Strength

10 squat snatches @60%
Rest 1 min
8@70%
Rest 1min
6@75%
Rest 1min 
4@80%

20min cap

 

Metcon:

3 RFT

4 m-ups (ring)

10ohs (115/75)

15 box jumps (24/20)

10 power snatches (115/75)

4 bar m-ups

20min cap

 

Lite WOD

For time:
Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

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)

 

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