WOD
November 30, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5x75m rest 20 sec (sprint)

12 Tabata rds

5 air squats

10 double unders

Kipping practice

5 burpees

Core

5 Tabata rds Hollow body hold

Weightlifting

Hang squat clean (5×3 @70%)

Metcon

Its power clean for the WOD

Cool down

Air dyne 3 min

FR-Low back

LB- forearms

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD
November 29, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×200 rest 20 sec

12 Tabata rds

5 burpees

10 double unders

5 pull ups

10 walking lunges

Core

9 Tabata rds shot guns

Weightlifting

1×3@82 1×1@88 1×3@82 1×1@90 1×3@82 1×1@92

Front Squat (1×3 @82%)

Front Squat (1×1 @88%)

Front Squat (1×1 @90%)

Front Squat (1×1 @92%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

15 wall balls 20/14

15 Kettle bells 55/35

Cool down

Air dyne 3 min

FR- quads/ hamstrings

LB- Forearms/shoulders

WOD
November 28, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

5 OHS PVC

Dislocates

5 Kettle bells

5 Jump touch to a ring

Core

Tabata rds- Paralette Mountain climbers

Weightlifting

Snatch (1×3 @60%)

Snatch (1×3 @70 )

Snatch (3×3@75)

Metcon

Metcon (AMRAP – Rounds and Reps)

21-15-9

Power snatch 75/55

burpee

Metcon (AMRAP – Rounds and Reps)

15-12-9

Power snatch 95/75

Bar over burpee

Metcon (AMRAP – Rounds and Reps)

12-9-6

Power snatch 115/95

burpee box jump 24/20

Cool down

Air dyne 3 min

FR- Low back/ hamstrings

LB- shoulders

WOD
November 27, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×75 rest 20 sec (sprint)

4 rds

Couch stretch

12 Tabata rds

5 air squats

10 walking lunges

5 pull ups

5 burpees

Core

9 Tabata rds Lying toes tobar

Mobility

Brazilian booty buster

Weightlifting

1×3@80 1×1@85 1×3@80 1×1@87 1×3@80 1×1@90

If weights are a little to heavy back down 10%

Back Squat (3×3 @80%)

Back Squat (1×1 @85)

Back Squat (1×1 @87 )

Back Squat (1×1 @90)

Metcon

Metcon (Time)

3rds (14 min cap)

10 Front squat 185/135

20 Chest to bar

50 Double unders

Cool down

Air dyne 3 min

FR- quads/calves

LB- Biceps

WOD
November 26, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 500

2 rds

20 walking lunges

10 Kettle bell swings

10 pull ups

Core

9 Tabata rounds of

Plank Holds

Metcon

Metcon (Time)

IN TEAMS OF 2 COMPLETE FOR TIME:

6 rounds of (3 rds each, alt. rds):

200M Sprint

6 rounds of Cindy (3 rds each, alt. rds)

5 Pull-ups

10 Push-ups

15 Air Squats

6 rounds of (3 rds ea, alt rds)

100M Sprint

Annie 50-40-30-20-10

(25/25, 20/20, 15/15, 10/10, 5/5)

DU’s

Abmat Sit-ups

November 26, 2016

Brian Riley was exposed to CrossFit while serving as a Marine, but an injury overseas forced him to relearn everything. Now he’s putting his experiences as an adaptive athlete to good use at CrossFit Del Mar in San Diego, California.

Riley was stationed in Afghanistan when he took a medium-machine-gun round to the lower left leg. The injury resulted in a below-the-knee amputation.

After returning home, he began attending CrossFit Del Mar’s free Wednesday classes for Wounded Warriors.

“It was kind of an eye-opening experience … how much the biomechanics change when you don’t have an ankle, and then how much stays the same,” Riley says.

The coaching team at CrossFit Del Mar soon realized that Riley had much to contribute to the community. They sent him to a Level 1 Certificate Course. He became a Level 2 Trainer soon after.

Now he’s using what he’s learned about himself to help other adaptive athletes discover what they’re capable of.

WOD
November 25, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 500

2 rds

20 walking lunges

10 Kettle bell swings

10 pull ups

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here

WOD
November 24, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 3×10 rest 20 sec (sprint)

12 Tabata rds

5 Med ball cleans

10 double unders

5 pull ups

10 OHWL

Core

9 Tabata rds Mason twist with plate

Gymnastics

Headstand Progression

Weightlifting

Snatch (1×2 @60%)

Snatch (2×2 @70 )

Snatch (1×2@75)

Snatch (1×3 @ 85%)

Metcon

Metcon (18 Rounds for reps)

18 MIN EMOM

20/18 Cal row

20 wall balls 20/14

15 kettle bells 35/55

Cool down

Air dyne 3 min

FR- quads/ Low back /Hamstrings

WOD
November 23, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 air squats

10 double unders

5 pull ups

5 burpees

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

WOD
November 22, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 ring rows

10 double unders

5 kettle bells

4 burpee broad jump

Core

9 Tabata rds Pass throughs

Gymnastics

Headstand Progression

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

4 Bar muscle ups

8 power snatch 115/85

16 box jumps 24/20

Cool down

Air dyne 3 min

FR- Low back/quads

LB- forearms