WOD
September 30, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 800m

20 wall balls

20 burpees

Metcon

Metcon (Time)

7 Min cap

5 Rounds for time of:

20 Kettlebell Swings 70/53

Run 200m

Metcon (Time)

Start at 10 (7 MIN cap)

1 Rounds for time of:

400m run

60 Air Squats

30 Pull-ups

15 Power Snatch 135/95

Metcon (Time)

Start at 20 (6 Min cap)

3 Rounds for time of:

75 Double-unders

Prowler Push, empty

WOD
September 29, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×200 rest 20 sec

12 Tabata rds

5 Med ball cleans

10 double unders

5 Ring rows

5 broad jumps

Core

9 Tabata rds

V-ups

Gymnastics

Push ups

Push-ups (1 x max)

Weightlifting

Shoulder Press (3×3 @60%)

Shoulder Press (2×2 @70 )

Shoulder Press (2×1@80)

Metcon

Cool down

Air dyne 3 min

FR- quads/low back

LB-forearms

Metcon (Time)

15 clean and jerk 155/105

15 Bar facing burpees

3 rope climbs

12 clean and jerks

12 bar facing burpees

2 rope climbs

9 clean and jerks

9 bar facing burpees

1 rope climb

WOD
September 28, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 5×20 rest 10 sec

12 Tabata rds

5 ring dips

10 double unders

5 pull ups

Banded pull downs

Core

9 Tabata rds

Hollow body holds

Gymnastics

Push ups

Push-ups (Max reps)

Weight lifting

Back Squat (1 rep max)

Metcon

Metcon (Time)

5 rds

10 pull ups

10 ring dips

30 Muscle-Ups (Time)

30 muscle-ups for time

Cool down

Air dyne 3 min

LB-shoulders/chest/ forearms

September 28, 2016

Peter Driscoll is a CrossFit Level 1 trainer and a physical-education teacher at Hartland Elementary School in Hartland, Vermont. He’s also the founder of HES CrossFit, which operates out of a transformed kindergarten classroom in the school. The affiliate is helping the school’s K-8 students gain strength and confidence through the integration of CrossFit into their daily lives.

Driscoll explains that when he brought research to principal Jeff Moreno “that showed him how movement positively impacted cognitive capacity and academic performance,” Moreno decided to support Driscoll’s efforts to build the program.

As a result, what began as a small initiative with six male students, some PVC pipes and a few kettlebells has grown into a school-wide movement. Students now take exercise breaks throughout the day and can choose to do CrossFit during recess or elective periods or after school with their teachers and peers.

“We believe in getting the kids out of their seats. We believe in getting the kids to think creatively, to learn to be learners, to learn to be thinkers,” Moreno says.

Driscoll explains that they call the CrossFit room “the ‘brain fit room’ because students are learning that when they move, they’re actually making their brains stronger and healthier, just like their body.”

Moreno notes that the program also builds character:

“One of the most important things that CrossFit does is it builds confidence in a middle schooler and an adolescent and a young adult.”

 

WOD
September 27, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 vertical jumps

5 kettle bells

10 double unders

5 burpees

Core

9 Tabata rds Alternating side planks

Gymnastics

Push ups-20 4×5 2×10/25

Weightlifting

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

Metcon

Metcon (4 Rounds for reps)

4×90 sec RDS (30 sec rest)

Sit ups

Cal row

Step ups 45/35 back rack bar

Cool down

Air dyne 3 min

FR-quads/hamstrings

WOD
September 26, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

6 rds

couch stretch

9 Tabata rds

5 burpees

10 walking lunges

5 Kettle bells

Core

9 Tabata rds

wall ball situp

Gymnastics

Push ups-20 4×5 2×10/25

Weightlifting

Front Squat (3×3 @60%)

Front Squat (2×2 @70 )

Front Squat (1 x Max reps at 70%)

Metcon

Metcon (4 Rounds for reps)

4 x 3 MIn rds

30 Double unders

7 Front squats 135/95

(3 min Rest)

Cool down

Air dyne 3 min

FR-calves/ quads

LB- shoulders

WOD
September 25, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 5×20 rest 10 sec

12 Tabata rds

Power snatch PVC

10 double unders

5 pull ups

Overhead squats PVC

Core

9 Tabata rds

Mountain climbers

Gymnastics

Push ups-20 4×5 2×10/25

Weightlifting

Hang Power Snatch (1 x max)

Metcon

Metcon (Time)

3rds

Run 800m

30 power snatch 95/65

Cool down

Air dyne 3 min

FR- calves

LB- shoulders

WOD
September 24, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400M

Complete together:

3 rounds of:

7 Tuck Jumps

7 Air Squats

7 Push Ups

Core

9 Tabata rds

Abmat sit ups

Metcon

Metcon (Time)

Sunday Funday Birthday Chipper!!!

Happy Birthday to our wonderful Outcast Athletes… Marshall, Jessica, Matt, Chris, James and Frago.

In teams of 3 complete “9” rounds total of each movement (3 rds each):

8 Handstand “MARSHALL” (push) Ups

16 “JESSICA” Jumping Rope x4 (64)

24 “MATT” Mason Twists 20/14

25 “CHRIS” Calorie Row

28 Jumping “JAMES” over parallettes

29 “FRAGO” Front Squats 45/35

227 years of life combined = 227 grasshoppers. Can be completed simultaneously as a team.

Cool down

Air dyne 3 min

FR-

LB-

WOD
September 23, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 800m

20 burpees

20 wall balls

Metcon

Metcon (Time)

21-15-9-15-21

Shoulder to overhead 95/65

Pullups

WOD
September 22, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4×100 rest 20 sec

12 Tabata rds

10 walking lunges

10 double unders

5 kettle bells

5 burpees

Core

9 Tabata rds- lying toes to bar

Gymnastics

Push ups-20 4×5 2×10/25

Weightlifting

Bear Complex (1×6)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

21 deadlifts 225/155

21overhead squats 135/105

50 Double unders

15 deadlifts

15 overhead squats

50 double unders

9 deadlifts

9 overhead squats

50 double unders

Cool down

Air dyne 3 min

FR- hamstring/ low back

LB-shoulders