outcast-crossfit-WOD-blue
WOD
March 27, 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

9 tabata rds

Gymnastics

Weightlifting

Back Squat

Back Squat

Back Squat

Metcon

Metcon (Time)

12

Cool down

outcast-crossfit-WOD-green
WOD
March 26, 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

9 tabata rds

Gymnastics

Weightlifting

Back Squat

Back Squat

Back Squat

Metcon

Metcon (Time)

12

Cool down

outcast-crossfit-WOD-gold
WOD
March 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

9 tabata rds

Gymnastics

Weightlifting

Back Squat

Back Squat

Back Squat

Metcon

Metcon (Time)

12

Cool down

outcast-crossfit-WOD-blue
WOD
March 24, 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

9 tabata rds

Gymnastics

Weightlifting

Back Squat

Back Squat

Back Squat

Metcon

Metcon (Time)

12

Cool down

outcast-crossfit-WOD-green
WOD
March 23, 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

9 tabata rds

Gymnastics

Weightlifting

Back Squat

Back Squat

Back Squat

Metcon

Metcon (Time)

12

Cool down

outcast-crossfit-WOD-gold
WOD
March 22, 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

9 tabata rds

Gymnastics

Weightlifting

Back Squat

Back Squat

Back Squat

Metcon

Metcon (Time)

12

Cool down

outcast-crossfit-WOD-blue
WOD
March 21, 2016

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

10 Double unders

5 burpees

5 wallballs

5 med ball cleans

Core

9 tabata rds

V-ups

Gymnastics

Push ups

30

3×10/5×6

Weightlifting

Shoulder Press (5×3 Increase weight each set )

Metcon (Time)

4 RDS

15 Floor press 115/85

15 Cal Row

60 double unders

Cool down

LB-shoulders/chest/ triceps

WOD
March 20, 2016

We are back to normal schedule but you might be working out in a construction zone this week. We apologize just know we are working hard to get the gym done in a timely manner.

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

10 Double unders

5 burpees

5 wallballs

5 med ball cleans

Core

9 tabata rds

Plank holds

Gymnastics

Push ups

30

5×6

3×10

Weightlifting

Back Squat (5×3 Increase weight each set )

Metcon (Time)

2 RDS

25 HSPU

25 Back Squat 185/125

Cool down

Row easy 500m

LB shoulders

FR-quads/Low back

WOD
March 19, 2016

No WOD for today

We are still under construction.

Monday we will be in suite 700.

 

WOD
March 18, 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

9 tabata rds

Gymnastics

Weightlifting

Back Squat

Back Squat

Back Squat

Metcon

Metcon (Time)

12

Cool down