WOD
February 29, 2016

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

5 Kettle bells

5 burpees

5 wallballs

5 Ring dips

Core

9 tabata rds

Mountain climbers

Gymnastics

Push ups

Max set-

(the 3 scales are)

Kipping

Hand release

Banded-for advance

(put band on each hand around your back as well)

Weightlifting

Front Squat (3×3 @70%)

Front Squat (2×2 @80%)

Front Squat (2×1 @90%)

Metcon (Time)

Run 400m

50 toes to bar

40 Deadlift 135/95

30 Front squat 135/95

20 Cal row

200 ft OHWL 45/35

Cool down

air dyne 3 min

FR-quads/butt

LB-shoulders

WOD
February 28, 2016

Warm-up

Air dyne 5×20 sec

12 Tabata rds

10 Double unders

5 Pull ups

5 wallballs

10 walking lunge

Core

9 tabata rds

Lying toes to bar

Gymnastics

Ring rows

Do a max set

Try to remember what you used for the first set of the month

Weightlifting

Front Rack Lunge (5×6 Increase weight 5% from last week)

Metcon (Time)

7 Rds

Run 100m

6 Burpees

2 clean/jerks 225/145

Cool down

Row easy 500m

FR-quads

WOD
February 27, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 800M

12 Tabata rds

jumping air squats

broad jumps

kb sdhp

good mornings

Core

8 tabata rds

10# plate slides

Metcon

Metcon (Time)

3 Rounds of:

200M Run

20 Box Overs 24/20

3 Rounds of:

30 DU’s

20 Slam Balls 30/20

3 Rounds of:

30 Mason Twists 20/14

20 Wall Balls 20/14

Cool down

3 min Airdyne/Row

Coach Stretch

WOD
February 26, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 500

12 Tabata rds

1 RD

Helen

Metcon

Metcon (Time)

Teams of 2

60 strict pull ups

60 Box jumps 24/20

50 thrusters

50 cal row

40 Power cleans 155/105

80ft OHWL 45/25

Run 800m together.
First portion can be broken up between both athletes. Must complete all pull ups before you move to box jumps

Second portion only one person can go at a time. must complete all thrusters before person 2 can start on the thrusters. Must finish cal row before person 2 can start there cal row.

portion 3 split up power cleans how ever you want. Both people at the same time have to do 80ft OHWL. When both are finished both have to complete an 800m run.

Cool down

WOD
February 25, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

10 Double unders

5 burpees

5 wallballs

5 med ball cleans

Core

5 tabata rds

Hollow body hold

Gymnastics

Ring row

15 3×5

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Cool down

WOD
February 24, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 good mornings

10 walking lunges

5 push ups

5 pull ups

Core

9 tabata rds

V-ups

Gymnastics

Ring rows

25-5×5

Metcon

Metcon (8 Rounds for reps)

8 Tabata rds

Kettle bells

Double unders

Sit ups

Cal Row
Rotate movements each round

Score is total reps added up between all movements per round.

Cool down

FR-legs

LB-Shoulders

WOD
February 23, 2016

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 sec

12 Tabata rds

Handstand hold

5 pull ups

5 ring dips

5 med ball cleans

Core

9 tabata rds

Plank

Gymnastics

Ring rows

25 5×5

Weightlifting

Power Clean (1 rep max )

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cool down

LB-shoulders

WOD
February 22, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

5 burpees

5 wallballs

5 push ups

10 double unders

Core

9 tabata rds

Lying toes to bar

Gymnastics

Ring rows

25-5×5

Weightlifting

Front Squat (3×3 70%)

Front Squat (2×2@ 80%)

Front Squat (2×1@ 90%)

Metcon

Metcon (AMRAP – Reps)

10 min

First 7 Min

Run 800m

AMRAP

Squat snatch 135/95

Metcon (AMRAP – Reps)

Final 3 min

AMRAP

Box jumps 24/20

Cool down

Row 500m

LB-shoulders

FR-Legs

WOD
February 21, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 Double unders

5 wallballs

10 walking lunges

3 pull ups/3 ring dips

Core

9 tabata rds

Alt knees to elbows

Gymnastics

Ring rows

25-(5×5)

Weightlifting

Front Rack Lunge (5×6 @50% front squat )

Metcon

Metcon (AMRAP – Reps)

3 min

3 rds

9 burpees

9 KB 55/35

rest 1 min

4 min

3 rds

12 burpees

12 KB

rest 1 min

5 min

3 rds

15 burpees

15 KB
If you don’t finish the couplet your score or reps is the amount of reps finished. If completed rest remaining time and 1 minute then start next couplet.

Cool down

Air dyne 3 min

FR-legs

WOD
February 20, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 5x100m rest 20 sec

12 Tabata rds

Dislocates

OHS

Ring Dips

Jumping Jacks

Core

8 tabata rds

Shoulder Tap Plank Holds

Grasshoppers

Metcon

Metcon (Time)

For Time
800M Run

50 alt. single KBS

30 alt. pistols

800M Run

50 HR Push-ups

30 KB Lunges

800M Run

50 alt. single KBS

30 alt. pistols

Cool down

3 min row/airdyne

Foam Roll quads/hamstrings