STENGTH: Good Mornings 20 minutes to find 3 Rep Max MET CON: Rx: 3 rounds, 1min max reps – deadlifts (115/95#) – squats – sit ups – push ups – barbell rows *1min rest between rounds Scale 2: 3 rounds, 1min max reps – deadlifts (95/65#) – squats – sit ups – push ups – […]
Here it is guys! The first WOD of the 2014 CrossFit Games Open, and we’re doing ALL DAY LONG at CrossFit Insurrecto!! We wish you the best with those Ground to Overheads and Double Unders! Be smart, keep it steady, and give it your all CrossFit Insurrecto Open: 14.1 Rx: AMRAP 10min 30 Double Unders […]
SKILL: Double Unders Spend 20min doing as many unbroken sets as possible *For those not able yet, DU skill work MET CON: Rx: 5 rounds 12 wall balls (20/14#) 10 romanian deadlifts (115/85#) 8 pull ups Scale 2: 5 rounds 12 wall balls (14/10#) 10 romanian deadlifts (95/65#) 8 pull ups Scale 3: 5 rounds […]
STRENGTH: Pull Ups 5 x 3-8 reps of hardest variation possible MET CON: Rx: 20-16-12 single arm kettlebell swings (32/24kg) side lunges chinese rows Scale 2: 20-16-12 single arm kettlebell swings (24/16kg) side lunges chinese rows Scale 3: 18-14-10 kettlebell swings (16/12kg) forward lunges chinese rows
Open to all members of WOD Nation, including CrossFitters from CrossFit Insurrecto, CrossFit Mad Minute, and CrossFit Greenhills. HOW TO JOIN You can sign-up at CrossFit Insurrecto or CrossFit Mad Minute for P400 pesos. You may choose to go RX or SCALE 2 (Intermediate) or SCALE 3 (Beginners) – Ind or team. Pay this amount to […]
STRENGTH: Cleans 20 minutes to find 1 Rep Max Clean MET CON: Rx: EMOM 10min 5 front squats (115/95#) 7 bar over burpees Scale 2: EMOM 10min 5 front squats (95/65#) 7 burpees Scale 3: EMOM 10min 5 front squats (55/35#) 7 squat thrusts
STRENGTH: Dynamic Effort Good Mornings 10 sets x 3 reps MET CON: Rx: AMRAP in 12min 8 toes to bar 10 front squats (115/85#) 12 hand release push ups Scale 2: AMRAP in 12min 8 knees to chest 10 front squats (95/65#) 12 hand release push ups Scale 3: AMRAP in 12min 6 lying leg […]
As you guys know, we will be moving to IL TERRAZZO! Starting Monday February 10, classes will already be in the new box! We have a few events and improvements lined up for everybody. First up, to celebrate and welcome you to our new home, is the Insurrecto CrossFit Total You have been working hard […]
STRENGTH: Dynamic Effort Deadlifts 10 x 3 reps MET CON: Rx: AMReP 2min of burpees 2min of floor to overheads (95/65#) 2min of sit ups 2min of thrusters 2min of double unders 2min of sumo deadlift high pulls Scale 2: AMReP 2min of burpees 2min of floor to overheads (75/45#) 2min of sit ups 2min […]
SKILL: L-Sit Hold 5 x 30 seconds MET CON: Rx: AMRAP in 6min 6 power cleans (95/65#) 6 burpees *2min rest AMRAP in 6min 6 push jerks 6 inch worms Scale 2: AMRAP in 6min 6 hang power cleans (75/55#) 6 burpees *2min rest AMRAP in 6min 6 push jerks 6 inch worms Scale 3: […]
