Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

5 burpees

10 Double unders

5 med ball cleans

Core

9 tabata rds

Plank hold

Gymnastics

Handstand push ups

Handstand Push-ups (1x max)

Weightlifting

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

Metcon (Time)

1000m Row

40 clean and jerks 165/105 (full clean)

Cool down

Air dyne 3 min

FR-calves/quads

LB-shoulders/chest/upper back

WOD
May 30, 2016

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 rest 10 sec

12 Tabata rds

Overhead squats

Snatch balance

5 wall balls

10 walking lunges

Core

9 tabata rds

Lying toes to bar

Gymnastics

Ring Dips- MAX

Ring Dips (1x max)

Weightlifting

10 MIN EMOM

1 power snatch+1 Overhead squat

Metcon (Time)

21-15-9

Double unders x4

Power snatch 95/65

Cool down

Air dyne 3 min

FR-calves

LB-shoulders/chest

WOD
May 29, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 4x100m rest 20 sec

9 Tabata rds

10 Double unders

5 burpees

5 wall balls

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cool down

Air dyne 3 min

FR-calves

LB-shoulders/chest

WOD
May 28, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 400M

9 Tabata rds

Good Mornings – empty bar

Hang Squat Clean – empty bar

Push Ups

Core

8 tabata rds

alt. side planks

Metcon (Time)

HAPPY BIRTHDAY KATIE!!!

In teams of 2 complete for time:

Katie’s buy-in – 33 alt. Burpees then

5 Rounds of:

2 alt. 50M partner carry (switch at 100M) (1 each =2 rep)

7 alt. Deadlift 245/185

83 Double Unders

REST 5 Minutes

Metcon (Time)

HAPPY BIRTHDAY CARA!!!

In teams of 2 complete for time:

Cara’s buy-in – 27 alt. Box Jumps 24/20 then

5 Rounds of:

2 alt. 50M Sled Push 185/135 (switch at 100M) (1 each = 2rep)

9 alt. Power Cleans 135/105

88 Double Unders

Cool down

Air dyne 3 min

FR-calves

LB-shoulders/chest

Outcast CrossFit – CrossFit

Warm-up

Run 800

10 burpees

20 kettle bells

Metcon

You have 2 option today.

Make up a WOD you missed this week or do the mash up. There will only be 1 clock running far all WODS.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes of:

10 Calorie row

20 ft Handstand Walk

10 Toes-to-bar

Metcon (Time)

Start at 15:00 (10 MIN CAP)

2 clean and jerk 205/155

1 rope climb

4 clean and jerk

2 rope climbs

6 clean and jerks

3 rope climbs

8 clean and jerks

4 rope climbs

10 clean and jerks

5 rope climbs

Metcon (Time)

Start at 28 (7 MIN CAP)

3-6-9-12 reps for time of:

Power Snatch 135/95

Burpees, bar-facing

OR

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

WOD
May 26, 2016

Outcast CrossFit – CrossFit

Please come as you want and stay as long as you want. We want you to take your time and try to get the most weight you can.

Warm-up

Warm up accordingly

Ring Dips (1x max)

The CrossFit Total (Total Weight)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool down

Please take the time to foam roll and stretch after today. Max weights beat you up.

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 rest 20 sec

12 Tabata rds

10 Double unders

5 med ball clenas

5 push ups

5 snatch balance

Core

9 tabata rds

plank holds

Gymnastics

Ring dips-25

5×5

Weightlifting

Snatch (1×1 Max)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool down

row easy 500m

FR-quads/hamstrings

Low back

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 Double unders

10 walking lunges

5 wall balls

5 ring dips

Core

6 tabata rds

Hollow body hold

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Cool down

Row easy 500m

LB-shoulders/chest

WOD
May 23, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 4x100m rest 20 sec

12 Tabata rds

10 Double unders

5 Med ball cleans

5 push ups

5 hand stand hold

Core

9 tabata rds

Lying toes to bar

Gymnastics

Ring dip-25

5×5

Weightlifting

Clean and Jerk (Max )

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool down

Air dyen 3 min

Fr-quads

LB-fore arms

WOD
May 22, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 4x100m rest 20 sec

12 Tabata rds

10 Double unders

5 Kettle bells

5 push ups

5 Pull ups

Core

9 tabata rds

Knee pull ins

Gymnastics

Ring dips-25

5×5

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool down

air dyne 3 min

FR-quads/hamstrings/

Calves