WOD
February 28, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×200 rest 20 sec

12 Tabata rds

5 Burpees

15 double unders

5 Shoulder press

10 slam balls

Core

6 Tabata rds- Plank holds

Weightlifting

Push jerk+split jerk (3×3 @50)

Jerk complex

Push jerk+split jerk (2×2 @60)

Jerk complex

Push jerk+split jerk (2×1 @70)

Jerk complex

Metcon

Metcon (12 Rounds for reps)

12 MIN EMOM

Even-6 toes to bar 6 Over head squat.

Odd-6 toes to bar 6 thrusters

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
February 27, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

7 Med ball cleans

15 double unders

10 walking lunges

5 pull ups

Core

6 Tabata rds- Hollow body rock with PVC

Gymnastics

DB/KB seated shoulder press-3×10

Weightlifting

Power Clean (1×1 )

Metcon

Metcon (Time)

3 rds

30 power cleans 115/85

30 wall balls

30/25 cal

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
February 26, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

15 Tabata rds

7 SDHP w KB

15 double unders

5 push ups

5 slam balls

5 ring rows

Core

6 Tabata rds- sliders

Gymnastics

KB/DB seated shoulder press-3×10

Metcon

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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WOD
February 25, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

800M RUN

9 Tabata Rounds

KBS

Wall Balls

DU’s

Core

9 Tabata rds-Mason Twists

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 complete the following:

22 MIN AMRAP:

200M RUN (together)

100M Bkwd/100M Fwd

15 Push-ups

30 Grasshoppers

15 Air Squats

30 DU’s

(partners alt. movements each round)

WOD
February 24, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×75 rest 20 sec (sprint)

30 double unders

20 burpees

15 wall balls

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

Wall balls 20/14

Every time you break you have to run 100m and do 25 double unders.

Metcon (Time)

Start at 20

7 MIN Cap

20 Thrusters 75/55

20 SDHP 75/55

20 Push Jerks 75/55

20 Overhead Squats 75/55

20 Front Squats 75/55
Increase push ups by 5 and Meter by 5.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
February 23, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

dislocates

double unders

5 broad jumps

5 slam balls

Core

4 Tabata rds- Hollow body hold

Gymnastics

DB/KB shoulder press-2×10

Weightlifting

DB snatch practice

try to find a heavy weight you can do with both arms

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
February 22, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×100 rest 20 sec

12 Tabata rds

5 Burpees

15 double unders

7 ring rows

7 slam balls

Core

6 Tabata rds- lying toes to bar

Gymnastics

DB/KB shoulder press-3×10

Weightlifting

Snatch (1×1 @60%)

Snatch (1×1 @65 )

Snatch (1×1 @70 )

Snatch (1×1 @75 )

Snatch (1×1@80)

Snatch (1×1@85)

Metcon

Metcon (15 Rounds for reps)

15 MIN EMOM

MIN 1 60ft OHWL

MIN 2 Muscle up/ Pull ups

MIN 3 Double unders

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
February 21, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 3×20 rest 20 sec

12 Tabata rds

7 Med ball cleans

15 double unders

10 push ups

7 Pull ups

Core

6 Tabata rds- Med ball sit ups

Gymnastics

DB/KB shoulder press-3×10

Weightlifting

Power clean+ Hang power clean+ Hang clean (1×1)

Metcon

Metcon (5 Rounds for reps)

5

4 min AMRAP’s

3 MIN to complete

30/25 cal

20 shuttle run

1 MIN to complete AS many reps

Kettle bells 55/35
Rest 4 MIn between each AMRAP

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
February 20, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

7 Kettle bells

15 double unders

Good mornings

5 KB SDHP

Core

5 Tabata rds- V-ups

Gymnastics

DB/KB shoulder press-3×10

Weightlifting

Deadlift (3×3 @60%)

Deadlift (2×2 @70 )

Deadlift (1×1@75)

Deadlift (1×1@80)

Deadlift (1×1@85)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

1 Deadlift 405/285 80/85% max

10 toes to bar

15 Lateral Burpees

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
February 19, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×200 rest 20 sec

12 Tabata rds

10 walking lunges

15 double unders

5 burpees

7 kettlebells

Core

6 Tabata rds- 14 Grass hoppers (7 each side)

Gymnastics

DB/KB seated shoulder press-3×10

Weightlifting

Back Squat (3×3 @65%)

Back Squat (2×2 @75 )

Back Squat (2×1@85)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

30 wall balls

20 Power snatch 75/55

5 Muscle ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders