CrossFit Insurrecto

Fighting for a fitter Philippines.

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-04-29 Monday
CROSSFIT
A. Skill / Strength
Clean Complex
1 Power Clean + 1 Squat Clean
Bar x5, 50% x2, 60% x1, 70% x1,
75% x1, 80% x1, 85% 3x1 rep

Clean Pulls
90% x3, 95% x3, 100% 2x3

B. WOD
For Time
21-15-9
Thrusters 95/65
Wall Balls

C. Couch Stretch

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-04-22 Monday
CROSSFIT
A. Skill / Strength
Pause Snatch
Bar x3, 40% x2, 50% x2, 60% x2,
70% x1, 75% x1, 80% x1, 85% 3x1
*Pause 1 sec at the bottom of the squat.

B. WOD
For Time
1 min Plank Hold
100 MB... https://t.co/XsbGLMocwT

[CrossFit Insurrecto @CFInsurrecto]

Our coaches @dino.boom
And @gino.boom in the next issue of https://t.co/OwHhfbHaZI

#Repost @crosstrain.ph (@get_repost)
・・・
Interview of the only twins in CrossFit @boomtwinss to watch the full interview please visit our facebook page link in bio https://t.co/WE3OxlATsS

[CrossFit Insurrecto @CFInsurrecto]

https://t.co/z8uevnqxDr https://t.co/fr2bhOBwSN

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-04-12 Friday
CROSSFIT
A. Skill / Strength
DB Seated Press 5x 10 reps
DB Bent Over Rows 5x 10 reps
*AHAP - As Heavy As Possible

B. WOD
AMRAP 7 mins
3-5-7-9-11….
Full Snatch 115/75
Barf Burpees
REST 3 mins
Find 1RM in OHS in 5 mins

C. Shoulder Stretch, Pigeon Stretch

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-04-11 Thursday
CROSSFIT
A. Skill / Strength
EMOM 15 mins
0: 5 Strict TTB
1: 5 Strict/Weighted Pull Ups
2: 5 Strict HSPU

B. WOD
Kettlebell Conditioning:
AMRAP 3 mins
AKBS 24/16
AMRAP 3 mins
Single-KB... https://t.co/u3cD5d1QtY

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-04-10 Wednesday
CROSSFIT
A. Skill / Strength
Clean and Jerk Complex
1 Power Clean +
1 Squat Clean + 1 Split Jerk
Bar x3, 40% x2, 50% x2, 60% x2,
65% x1, 70% x1, 75% x1, 80% x1,
85% 4x1 rep

B. WOD
Karen
150 Wall Balls for time.

C. Couch Stretch, T-Spine Twist

[CrossFit Insurrecto @CFInsurrecto]

Congratulations to all the athletes, volunteers and organizers of Insurrection 2019! It was indeed a very successful event.

Thank you to all our sponsors! You're presence definitely made the event more festive... https://t.co/66cIf6EZMK

[CrossFit Insurrecto @CFInsurrecto]

Heat 1 Scaled Mens Insurrection AMRAP https://t.co/3796UmMG3p

[CrossFit Insurrecto @CFInsurrecto]

Insurrection 2019 Final https://t.co/4T1K88KHWo

[CrossFit Insurrecto @CFInsurrecto]

Winners will be taking home these amazing prizes! 👍🎉

@liftathleticsph
@dmfitnright
@pandaathletics
@combatcoffeeph
@outoftheboxcompany
@coreathleticsph
@gorillagripsph
@fitfuelmnl @ CrossFit Insurrecto — at CrossFit Insurrecto https://t.co/lm9Kwuj8PT

[CrossFit Insurrecto @CFInsurrecto]

I posted a new video to Facebook https://t.co/2tyFSL6kF1

[CrossFit Insurrecto @CFInsurrecto]

Get ready, Insurrectos! See you tomorrow!

Thank you to our following sponsors:
@liftathleticsph
@alohaswimwearph
@fitfuelmnl
@pandaathletics
@getgreensmnl
@secretburgerph
@outoftheboxcompany
@gorillagripsph... https://t.co/Xy1N3fq51k

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-03-30 Saturday
CROSSFIT
A. Skill / Strength
Front Squats
Bar x 10, 50% x10, 60% 3x10

Jerk Dips
80% x5, 90% x5, 100% 2x5
*Use CnJ 1RM.

B. WOD
For Time
21-15-9
TTB
Box Jump Overs
Deadlifts 225/155

C. Cobra/Child's Pose

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-03-29 Friday
CROSSFIT
A. Skill / Strength
Find 1RM in Snatch
in 15 mins

B. WOD
AMRAP 20 mins
200m Run
10 Burpee Pull Ups
40 DU
10 Burpee Pull Ups

C. Calf Stretch, Couch Stretch

[CrossFit Insurrecto @CFInsurrecto]

WOD 03-28-2019 Thursday
CROSSFIT
A. Skill / Strength
Skill Work:
EMOM 8 mins
0: AMRAP Wall Balls
1: 60sec Wall Sit

B. WOD
AMRAP 12 mins
8 Hang Power Snatch 95/65
6 OHS 95/65
4 OH Alt Lunges 95/65
*Rest 30 secs each round.

C. Pigeon Stretch

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-03-27 Wednesday
CROSSFIT
A. Skill / Strength
Skill Work:
Find 1RM in Clean and Jerk
in 15 mins

B. WOD
6 RFT
8 Plyo Push Ups
10 Double DB OH Lunges 50/35
12 Sit Ups

C. Dragon Pose

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-03-26 Tuesday
CROSSFIT
A. Skill / Strength
Skill Work:
EMOM 10 mins
0: 60sec Plank Hold
1: AMRAP DU

B. WOD
Partner WOD: Duo
For Time
100 KB Snatch 24/16
80 Single-KB Push Press 24/16
60 Single-KB OHS... https://t.co/YhWQ5H4yV9

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-03-22 Friday
CROSSFIT
A. Skill / Strength
Skill Work:
Back Squat
Bar x10, 50% x10, 60% x10,
65% 3x 10 reps

B. WOD
Partner WOD: Duo
60 Partner DL 275/185
400m Buddy Run
40 Syncro CTB
200m Buddy Run

C. Calf Stretch, Cobra/Child's Pose

[CrossFit Insurrecto @CFInsurrecto]

WOD 2019-03-21 Thursday
CROSSFIT
A. Skill / Strength
Skill Work:
EMOM 12 mins
0: 6 Strict Pull Ups + 3 Strict HSPU
1: 12 Strict Push Ups

B. WOD
EMOM 18 mins
0: 15 SDHP 95/65 (10cal Row)
1: 12 Front Rack Alt Lunges 95/65
2: 9 Weighted Sit Ups 45/25

C. Dragon Pose, Pigeon Stretch