outcast-crossfit-WOD-green
WOD
April 30, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 800M

As a Group Complete 3 Rounds of

10 OHS – PVC

8 KB SDHP

10 Jumping Lunges

Core

8 tabata rds

Side Planks

Metcon (AMRAP – Reps)

8 tabata rounds of

OHS 75/55

Metcon (AMRAP – Reps)

8 tabata rounds of

Abmat Sit-ups

Metcon (AMRAP – Reps)

8 tabata rounds of

SDHP 75/55

Metcon (AMRAP – Reps)

8 tabata rounds of

FR Lunges 75/55

Metcon (AMRAP – Reps)

8 tabata rounds of

DU’S

Cool down

3 min Row/Airdyne

Couch Stretch

outcast-crossfit-WOD-gold
WOD
April 29, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 800m

20 burpees

Row 500m

Metcon

Cool down

Metcon (Time)

40 wall balls

30 Cal row

20 Burpees
7 MIN cap rest 3 min

Metcon (Time)

3 rds

15 box jumps 24/20

12 Deadlift 115/85

9 Hang power clean

6 Push jerk

outcast-crossfit-WOD-blue
WOD
April 28, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

10 Double unders

5 Med ball cleans

5 Burpees

10 walking lunges

Core

9 tabata rds

Pass throughs

Gymnastics

Pull ups- Max out if you didnt find out your max yesterday.

Pull-ups (1x max )

Weightlifting

Work up to a heavy power clean and jerk

Clean and Jerk (1x max )

Metcon

Metcon (Time)

15 power clean and jerk 135/95

40 Air squats

4 Rope climbs

15 clean and jerk

4 rope climbs

40 air squats

15 clean and jerk

Cool down

Air dyne 3 min

FR-calves

LB-shoulders/forearms

outcast-crossfit-WOD-blue
WOD
April 27, 2016

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5x20m rest 10 sec

12 Tabata rds

5 med ball cleans

5 burpees

5 ring dips

10 walking lunges

Core

9 tabata rds

Pass throughs

Gymnastics

Pull ups

Find a max with the scale you used in the begining of the month.

Pull-ups (1x Max)

Weightlifting

Find a max Thruster

Thruster

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool down

FR-quads

LB-forearms

outcast-crossfit-wod-orange
WOD
April 26, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

Snatch balance

5 Burpees

5 wall balls

Handstand hold

Core

9 tabata rds

V-ups

Gymnastics

Pull ups-25

5×5

Weightlifting

Work up to heavy

Power snatch

Power Snatch (1×1 )

Metcon (Time)

Row 500m

15 Bar facing burpees

15 Power snatch 155/105

Row 400m

12 BFB

12 PS

Row 300m

9 BFB

9 PS

Cool down

Air dyne 3 min

LB-shoulders/chest

outcast-crossfit-WOD-red
WOD
April 25, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

Handstand hold

5 kettle bells

5 wal balls

10 Push ups

Core

9 tabata rds

Mountain climbers

Gymnastics

Pull ups-25

5×5

Weightlifting

Push Press (3×3 @70)

Push Press (2×2 @ 80)

Push Press (2×1 @ 90)

Metcon

Metcon (Time)

300 Double unders

100 Push press 95/65
Must be push press

Cool down

Air dyne 3 min

FR-calves

LB-triceps

outcast-crossfit-WOD-green
WOD
April 24, 2016

Warm-up

Air dyne 5x20m rest 10 sec

Booty buster

4 tabata rds

Coach stretch

6 tabata rds

5 wall balls

5 broad jumps

10 double unders

Core

9 tabata rds

Mason twists

Gymnastics

Pull ups-25

5×5

Weightlifting

Warm up your back squat to the weight your going to use for your 9 rep in the WOD

Metcon (Time)

Run 800m

21 back squat 185/135

Run 800m

15 Back squat 225/155

Run 800m

9 Back squat 255/185

Cool down

Row 500m

FR-calves/quads/butt

outcast-crossfit-WOD-blue
WOD
April 23, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 2x 400M rest 20 sec

12 Tabata rds

Push ups

KB SDHP

KB Goblet Squat

Mountain Climbers

Core

9 tabata rds

V-Ups

Metcon (AMRAP – Rounds and Reps)

In team of 2 complete the following AMRAPS:

6Min AMRAP:

partner 1 – 200M Run

partner 2 – max man makers

(man makers = DB push up, DB right row, DB left row, DB squat clean, DB press)

(alt. moves until 6min is over)

REST 1 MIN – MOVE TO NEXT AMRAP

Metcon (AMRAP – Rounds and Reps)

6Min AMRAP:

partner 1 – 300M Row

partner 2 – max Burpee Box Overs

(alt. moves until 6min is over)

REST 1 MIN – MOVE TO NEXT AMRAP

Metcon (AMRAP – Rounds and Reps)

6Min AMRAP:

partner 1 – 2 Rope Climbs

partner 2 – max SDHP 75/55

(alt. moves until 6min is over)

outcast-crossfit-WOD-gold
WOD
April 22, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 800m

25 Kettbells

Row 500m

Metcon (Time)

21-15-9

Cal Row

Thrusters 65/45
7 MIN CAP

Star next AMRAP at 10

Metcon (Time)

55 Bar facing burpees

34 OHS 65/45

21 HSPU
Start at 23

10 MIN CAP

Metcon (AMRAP – Rounds and Reps)

10 MIn AMRAP

55 double unders

15 push ups

5 Hang power cleans 135/95

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

Outcast CrossFit

Row 5x100m rest 20 sec

12 Tabata rds

Good mornings

5 broad jumps

5 SDHP empty bar

10 walking lunges

Core

9 tabata rds

10 grass hoppers

Gymnastics

Pull ups 21

3×7/7×3

Weightlifting

7 MIN EMOM

2 squat snatches

(not touch and go)

Increase weight each set

Snatch

(put heaviest weight in)

Metcon (AMRAP – Reps)

5 rds

30 sec cal row

30 sec rest

30 sec reps Deadlift 185/125

30 sec rest

Cool down

air dyne 3 min

Good mornings

FR-low back

hamstrings/Quads