WOD
April 30, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

10 walking lunges

15 double unders

5 Burpees

7 Kettle bell swings

Core

5 Tabata rds- Mason twists 15lb plate

Gymnastics

Toes to bar -15 3×5 1×15

Weightlifting

Find a 1 rep max. take 20 MInutes

Squat Clean (1×1 )

Metcon

Metcon (Time)

10 rds

12 Med ball cleans 20/14

10 Push ups

8 Situps/6 GHD

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 29, 2017

Outcast CrossFit – CrossFit

Warm-up

Run 800M

As a Group Complete 3 Rounds of

10 OHS – PVC

8 KB SDHP

6 Ring Rows

Core

8 tabata rds

Side Planks

Metcon (AMRAP – Reps)

8 tabata rounds of

OHS 75/55

Metcon (AMRAP – Reps)

8 tabata rounds of

Abmat Sit-ups

Metcon (AMRAP – Reps)

8 tabata rounds of

SDHP 75/55

Metcon (AMRAP – Reps)

8 tabata rounds of

Du’s

Metcon (AMRAP – Reps)

8 tabata rounds of

Shoulder Press 75/55

Cool down

3 min Row/Airdyne

Couch Stretch

WOD
April 28, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5x 10 sec rest 20 sec (sprint)

30 double unders

20 burpees

15 wall balls

Metcon

Metcon (Time)

8 MIN CAP

21 Thrusters 135/95

15 Clean and Jerks

9 Squat Snatch

Metcon (Time)

Begin at 10:00 (8min cap)

2 rounds:

300m run

21 Kettlebell swings 53/35

12 Pull-ups

Metcon (Time)

Begin at 20:00 (10 MIN cap)

50 Pistols, alternating legs

40 Deadlifts 185/135

30 Toes to bar

20 Front rack lunge 95/65

10 Muscle-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 27, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

Good mornings

15 double unders

5 burpees

7 kettlebells

Core

6 Tabata rds- Lying toes to bar

Weightlifting

Deadlift (3×5 @65%)

Deadlift (2×3 @75 )

Deadlift (2×2@85)

Metcon

Metcon (Time)

Run 400m

21-15-9

Ring dips

Hspu

Run 400m

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 26, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4×100 rest 20 sec

12 Tabata rds

snatch balance

15 double unders

5 OHS PVC

10 walking lunges

Core

6 Tabata rds- V ups

Gymnastics

Ring dips- 30 (3×10/6×5)

Weightlifting

Overhead Squat (3×3 @65%)

Overhead Squat (2×2 @75 )

Overhead Squat (2×2@85)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

in teams of 2

60 Double unders

30 wall balls

15 Overhead squats 95/65

3 rope climbs

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 25, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×10 rest 20 sec

12 Tabata rds

dislocates

15 double unders

5 Burpees

Handstand hold

Core

6 Tabata rds- L sit (10 sec)

Gymnastics

Ring dips-25 (2×10 1+5/5×5)

Weightlifting

Push jerk+split jerk (5×3 Increase weight each set )

Jerk complex

Metcon

Metcon (Time)

21 Push jerk 155/105

30 toes to bar

15 push jerk

20 toes to bar

9 push jerk

10 toes to bar

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 24, 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 kettle bells

10 walking lunges

Gymnastics

Ring dips-20 (2×10/4×5)

Weightlifting

10 MIN EMOM

1 power + 1 hang power

Power clean + Hang clean (1×1 )

Metcon

Metcon (AMRAP – Reps)

10 MIN AMRAP

1 mile run

Hang power cleans 135/95

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 23, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

5 Med ball cleans

15 double unders

5 Burpees

7 Ring rows

Core

4 Tabata rds- Alt Knees to elbows

Gymnastics

Ring dips -20 (2×10 /4×5)

Weightlifting

Shoulder Press (4×3 @60%)

Shoulder Press (3×3 @70%)

Shoulder Press (3×2 @75-80%)

Metcon

Metcon (Time)

7 rds

20 sit ups/15 GHD

5 muscle ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 22, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

4x 100M Sprints w/ 20 sec rest

12 Tabata Rounds

Dislocates

Grasshoppers

KBS

Broad Jumps

Metcon (AMRAP – Reps)

5 Rounds of:

With a 2 minute clock perform the following:

15 Russian KBS 53/35

15 Ab mat Sit ups

As many Shuttle Sprints as possible with remaining time

REST 2 MINUTES BETWEEN ROUNDS

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
April 21, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike 5x 10 rest 20 sec (sprint)

30 double unders

20 burpees

15 Kettle bells

Metcon

You can break up each movement once.

Metcon (Time)

200 Double-unders

100 Wall ball shots 20/14

80 push-ups

400m run

30 HSPU

20 Power cleans 185/125

10 Muscle-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders