Wednesday WOD 3/1/2017

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Outcast CrossFit - CrossFitWarm-up (No Measure)Run 3x200 rest 20 sec 12 Tabata rds 5 Burpees 15 double unders 5 Shoulder press 10 slam ballsCore6 Tabata rds- Plank holdsWeightliftingPush jerk+split jerk (3x3 @50)Jerk complexPush jerk+split jerk (2x2 @60)Jerk complexPush jerk+split jerk (2x1 @70)Jerk complexMetconMetcon (12 Rounds for reps)12 MIN EMOM Even-6…

Tuesday WOD 2/21/2017

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Outcast CrossFit - CrossFitWarm-up (No Measure)Air dyne 4x10 rest 20 sec 12 Tabata rds 7 Kettle bells 15 double unders Good mornings 5 KB SDHPCore5 Tabata rds- V-upsGymnasticsDB/KB shoulder press-3x10WeightliftingDeadlift (3x3 @60%)Deadlift (2x2 @70 )Deadlift (1x1@75)Deadlift (1x1@80)Deadlift (1x1@85)MetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 1 Deadlift 405/285 80/85% max…

Monday WOD 2/20/2017

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Outcast CrossFit - CrossFitWarm-up (No Measure)Run 3x200 rest 20 sec 12 Tabata rds 10 walking lunges 15 double unders 5 burpees 7 kettlebellsCore6 Tabata rds- 14 Grass hoppers (7 each side)GymnasticsDB/KB seated shoulder press-3x10WeightliftingBack Squat (3x3 @65%)Back Squat (2x2 @75 )Back Squat (2x1@85)MetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP…