WOD
March 31, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

15 Kettle bells

15 burpees

15 wall balls

Metcon

Metcon (Time)

7 Min cap

12-9-6-3 reps of:

Squat snatch 115/75

HSPU

lateral Burpees

Metcon (Time)

start at 10 (8 Min cap)

3 Rounds for time:

50 Double-unders

400m run

25 deadlift 135/95

Metcon (Time)

3 rds start at 20 (10 min Cap)

25 ft handstand walk

20 Wall Ball Shots 20/14

15 toes to bar

10 Shoulder press 95/65

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 30, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

10 walking lunges

15 double unders

5 broad jumps

7 kettle bells

Core

6 Tabata rds- V-ups

Metcon

You have 2 choices due to weather.

Run/back squat

Row/ rope climb Amrap

Metcon (Distance)

Run for 30 Minutes

Metcon (Weight)

10 Minutes to find a 1 rep max Back squat

Metcon (AMRAP – Rounds and Reps)

For time:

1000m Row

10 Rope Climbs

900m Row

9 Rope Climbs

800m row

8 Rope Climbs

700m Row

7 Rope Climbs

600m

6 rope climbs

500m row

5 rope climbs

400m row

4 rope climbs

300m row

3 rope climbs

200m row

2 rope climbs

100m row

1 rope climb

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 29, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×200 rest 20 sec

12 Tabata rds

Dislocates

Snatch balance

7 push ups

7 slam balls

Core

5×6 ab roller

Gymnastics

Bar hang 130

Metcon

Metcon (Time)

100 Pull ups

100 burpees

100 Power snatch 75/55

100 cal

100 Double unders

Metcon (Time)

In teams of 2

120 pull ups

120 burpees

120 power snatch 65/45

120 cal

200 double unders

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 28, 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

5 Burpees

7 Push press (empty bar)

Core

8 Tabata rds- Side plank (alternate)

Gymnastics

Plate hold 1 min

Overhead bar hold 1 min

Weightlifting

Front Squat (3×4@ 65%)

Front Squat (2×3 @75 )

Front Squat (2×2@85)

Metcon

Metcon (Time)

21 squat cleans 155/105

15 Power clean and jerk 135/95

9 Thrusters 115/85

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 27, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×100 rest 20 sec

12 Tabata rds

7 Kettle bells

15 double unders

7 push ups

Hand stand hold

Core

6 Tabata rds- Lying toes to bar

Gymnastics

Bar hang-130

Weightlifting

Push Press (3×3 @65%)

Push Press (2×2 @75 )

Push Press (2×3@85)

Metcon

Metcon (Time)

Teams of 2

24 rds

Switch each rd

Row 250m

5 HSPU

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 26, 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

7 Kettle bells

Good mornings

Core

6 Tabata rds- feet sliders

Gymnastics

Plate hold 60 seconds

Over head empty bar hold 60 seconds

Weightlifting

Deadlift (7×3 slightly past working weight)

Metcon

Metcon (Time)

3 Rounds

800m Run

32 Abmat Sit-ups

8 Deadlifts 315/205

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 25, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row or Airdyne for 2min

9 Tabata Rounds

Mountain Climbers

Broad Jumps

Med Ball Cleans

Metcon

Metcon (Time)

With a Partner Complete:

1 Mile Run (alt every 200M)

30 Lateral Burpees (alt every 5)

60 Hang Power Cleans 75/55 (alt every 10)

120 Situps (alt every 20)

400M Farmer Carry 55/35 (alt every 100M)

120 Situps (alt every 20)

60 Hang Power Cleans 75/55 (alt every 10)

30 Lateral Burpees (alt every 5)

1 Mile Run (alt every 200M)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 24, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

15 Kettle bells

15 burpees

15 wall balls

Metcon

Metcon (Time)

Run 400m

5 rds

5 pull ups

10 push ups

15 kettle bells 55/35

Run 400m

4 rds

5 pull ups

10 push ups

15 lunges w kb

Run 400

3 rds

5 pull ups

10 push ups

15 KBSDHP

Run 400

2rds

5 pull ups

10 push ups

15 kb clean and jerk

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 23, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 300m

12 Tabata rds

10 walking lunges

5 broad jumps

5 burpees

7 slam balls

Core

5×6 ab roller

Gymnastics

2x alternate

Bar hang 45

Overhead Empty bar hold 30

Weightlifting

Thruster (10×2 )

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
March 22, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400

12 Tabata rds

7 Med ball cleans

15 double unders

7 push ups

7 kettle bells

Core

6 Tabata rds- V ups

Gymnastics

Bar hold 1:30

Weightlifting

Front Rack Lunge (6×6 @50% of FS)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes AMRAP

Teams of 2

75 wallballs

60 cal

45 DB snatch

30 pull ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders