Tuesday WOD 1/31/2017

By: 0

Outcast CrossFit - CrossFitWarm-up (No Measure)Row 4x20 rest 20 sec (sprint) 12 Tabata rds 5 Burpees 15 double unders Hang from bar (20 sec) 7 slam ballsCore8 Tabata rds- Partner lying toes to bar.Weightlifting1x3/1x1/1x3/1x1/1x3/1x1Front Squat (3x3 @75%)Front Squat (1x1 @80 )Front Squat (1x1@83)Front Squat (1x1@85)MetconRest 3 minutes between AMRAP'SMetcon (AMRAP…

Monday WOD 1/30/2017

By: 0

Outcast CrossFit - CrossFitWarm-up (No Measure)Air dyne 3x10 rest 20 sec 12 Tabata rds 10 walking lunges 15 double unders 7 push ups 7 slam ballsCore6 Tabata rds- Pass throughsWeightliftingPush jerk+split jerk (3x3 @60%)Jerk complexPush jerk+split jerk (2x2 @70 )Jerk complexPush jerk+split jerk (2x1@80)Jerk complexMetconMetcon (Time)3 rds Row 500m 12…

BOXROX

By: 0

7 Training Techniques no Crossfitter can Afford to Miss Author: Robbie Hudson Training plateaus are unfortunately common, and can be very difficult to break through. Often, we get stuck on a particular weight for a lift or a WOD time and it becomes hard, both physically and mentally to break…

Thursday WOD 1/26/2017

By: 0

Outcast CrossFit - CrossFitWarm-up (No Measure)Run 3x200 rest 20 sec 12 Tabata rds 7 Kettle bells 10 double unders 5 broad jumps 5 pull upsCore5x6 ab rollerGymnasticsPull up negatives-16 (2x8/4x4)WeightliftingSnatch (2x2 @50%)Snatch (2x2 @60%)Snatch (2x2 @70 )Snatch (2x2@80)MetconMetcon (Time)5 rds Run 200m 10 thrusters 115/85Cool downAir dyne 3 min FR-…