WOD
June 30, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 5×100 Meters 20″ rest

12 Tabata rds

10 Mountain Climbers

5 Heel Raises each leg

5 Burpees

Handstand Hold

Core

8 Tabata rds

Hollow Body Holds &

Super Man Holds (alt.)

Gymnastics

Handstand Push-ups (Max Set)

Metcon

Metcon (AMRAP – Reps)

Granite Games 16.5

14 minute AMRAP:

70 double-unders

7 ring muscle-ups

7 snatches (155/105lbs)

Cool down

Air dyne 3 min

FR-armpit area/lats/hamstrings

LB-forearms

Couch Stretch

WOD
June 29, 2016

Outcast CrossFit – CrossFit

Warm-up

Air Dyne 5 Minutes

4 Tabata rds

couch Stretch

8 Tabata rds

6 Wall Balls

10 Air Squats

6 Ring Dips

10 Walking Lunges

Core

8 Tabata rds

Planks (Left side, stomach, right side, back)

Gymnastics

Max reps Handstand push ups

Metcon

Metcon (Time)

6 RFT:

200 Meter Run

25 Double Unders

250 Meter Row

25 Double Unders

Cool down

Walk 400 Meters

FR-calves/quads/glutes

LB-shoulders/chest

Stretch quads/hamstings/calves

Outcast CrossFit – CrossFit

Warm-up

Run 4×200 Meters

12 Tabata rds

6 Slam Balls

Dislocates

10 Air Squats

6 Ring Dips

Core

9 Tabata rds

Grasshoppers

Gymnastics

Handstand push ups

1 Max Set

Weightlifting

Deadlift (3×3 @ 65%)

Deadlift (2×2 @ 75%)

Deadlift (2×1 @ 85%)

Metcon

Metcon (Time)

4 RFT:

15 Kettle Bell American 70/55

15 Toes to Bar

15 Push Press 135/95

Cool down

Air dyne 5 min

FR-hamstrings/glutes

LB-shoulders/chest

stretch quads/hamstrings

WOD
June 27, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 5×100 Meters 20″ rest

4 Tabata rds

Couch Stretch

8 Tabata rds

10 Walking Lunges

5 Push Ups

5 Snatch Balance

5 Broad jumps

Core

8 Tabata rds

V-Ups

Gymnastics

Handstand push ups -21

3×7 or 7×3

Weightlifting

Front Squat (2×4 @ 70%)

Back Squat (2×4 @ 70%)

Metcon (Time)

For Time:

400m Run

45 Back squat (Empty Bar 45/35)

400m Run

30 Front squat (Empty Bar)

400m Run

14 Overhead Squat (empty bar)

400m Run

Metcon

Cool down

Row 500 Meters

FR-quads/hamstring/calves

LB-shoulders/chest

Stretch quads/hamstrings

WOD
June 26, 2016

Outcast CrossFit – CrossFit

Warm-up

Air Dyne 5 minutes

12 Tabata rds

6 Med Ball Cleans

6 Ring Dips

6 Thrusters w/ Med Ball

6 Push Ups

Core

8 Tabata rds

Toes To Bar

Gymnastics

Handstand push ups -20

5×4 or 4×5 or 2×10

Weightlifting

Overhead Squat (3×3 @ 60%)

Overhead Squat (2×2 @ 70%)

Overhead Squat (2×1 @ 80%)

Metcon

Metcon (Time)

10 RFT

7 Strict Pull ups

7 Strict Ring Dips

21 Air Squats

Cool down

Air dyne 3 min

FR-calves

LB-shoulders/chest

Couch Stretch

WOD
June 25, 2016

Outcast CrossFit – CrossFit

Warm-up

In teams of 2 or 3:

Shuttle runs – indoor

Burpee Broad Jumps

Karaokes

Duck Walk/Crab Crawl

Core

2 max effort

Plank Holds for time

Metcon

Metcon (Time)

In teams of 3 complete the following for time:

5000M Row (alt. every 250M)

Each Partner complete 3 rounds of:

(alt. after each round)

7 Thrusters 95/65

5 Over Bar Burpees

7 Power Cleans 95/65

700 DU’S (alt. as needed)

For all the above, only 1 partner at a time can work. The other 2 will rest.

Cool down

Air dyne 3 min

FR-calves

LB-shoulders/chest

Couch Stretch

WOD
June 24, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 500 Meters

12 Tabata rds

5 Wall Ball

5 Burpee Broad Jumps

2 Wall Walks

10 Lateral Jumps over Med Ball

Core

5 tabata rds

Hollow Body Holds

5 tabata rds

Super Man Holds

Gymnastics

Handstand push ups

5×4 or 4×5 or 2×10

Metcon

Metcon (AMRAP – Rounds and Reps)

Hero WOD Jenny:

20′ AMRAP

20 OHS 45/35

20 Back Squats 45/35

400 Meter Run
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Cool down

400 Meter Walk

FR-glutes/quads/calves

LB-shoulders/chest

calf stretch/hamstring stretch/Couch Stretch

WOD
June 23, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 5×100 Meters 20″ rest

12 Tabata rds

Good Mornings

10 Walking Lunges

5 Wall Balls

5 OHS w/ Med Ball

Core

Toes To Bar – 20

5×4

Gymnastics

Handstand pushups -12

3×4

Metcon

Metcon (AMRAP – Reps)

Granite Games 16.3

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (245/165lbs)

12 handstand push-ups

8 deadlifts (245/165lbs)
https://thegranitegames.com/2016-qualifier-workouts/

Metcon (Time)

Granite Games 16.4

For time:

5–10–15–20–15–10–5

Overhead Squats

(115/75lbs)

Toes-to-bar
https://thegranitegames.com/2016-qualifier-workouts/

Cool down

Row 500 Meters

FR-calves/hamstrings/quads

LB-shoulders/chest

Couch Stretch and hamstring stretch

WOD
June 22, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 4×100 Meters

12 Tabata rds

5 Heel Raises Each Leg

Dislocates

5 Kettle Bell swings

5 Burpees

Core

12 tabata rds

Planks (right side, front, left side, back)

Gymnastics

Handstand push ups

3×6 or 2×9

Metcon

Metcon (AMRAP – Reps)

Tabatta Style

V-Ups

Floor Press 95/75

Jumping Laterals over Bar

Air Squats
20 seconds of work with 10 second recovery to move on to next movement. On every 5th round rest.

Cool down

Walk 400 Meters

FR-lats/quads/glutes

LB-shoulders/chest

Couch Stretch/pec stretch

Outcast CrossFit – CrossFit

Warm-up

Air Dyne 3-5 Minutes

12 Tabata rds

5 Push Ups

10 Each Single Leg Jump Rope

5 Med Ball Cleans

Snatch Balance

Core

8 Tabata rds

Pass Throughs

Gymnastics

Handstand push ups

3×6 or 2×9

Weightlifting

Power Snatch (3×3 @ 65%)

Power Snatch (2×2 @ 75%)

Power Snatch (2×1 @ 85%)

Metcon

Metcon (Time)

For Time:

3 Legless Rope Climbs

90 Double Unders

30 Box Jumps 24/20

3 Legless Rope Climbs

30 Box Jumps

90 Double Unders

3 Legless Rope Clims

Cool down

Row 500 Meters

FR-glutes/calves/lats

LB-shoulders/chest

Couch Stretch/calf stretch