WOD
May 31, 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

10 walking lunges

Core

6 Tabata rds- V ups

Gymnastics

no gymnastics

Weightlifting

Drop and reset if you need to. If you can hold on to it do so.

Power clean + Hang clean (3×3 @60%)

Power clean + Hang clean (2×2 @70)

Power clean + Hang clean (2×2@80)

Metcon

Metcon (Time)

7 Rounds

5 Hang Power Cleans 185/135

10 Bar facing burpees

15 Calorie Row

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×10 rest 20 sec

12 Tabata rds

10 walking lunges

15 double unders

5 Handstand hold

5 slam balls

Core

6 Tabata rds- Mason twists 15/10lb plate

Gymnastics

no gymnastics today

Weightlifting

Front Rack Lunge (5×6 @50% Front squat )

Metcon

Metcon (Time)

100 Double-unders

50 Handstand Push-ups

40 Toes to bar

30 Shoulder to Overhead (155/105)

100ft front rack lunge(155/105)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
May 29, 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 push press (empty bar)

10 walking lunges

Core

6 Tabata rds- 7 pass throughs

Gymnastics

toes to bar -30

Weightlifting

Push Press (3×4 @65%)

Push Press (2×3 @75 )

Push Press (2×2@80)

Push Press (2×2@85)

Metcon

rest 1 min after each run

total time is score

Metcon (Time)

10 Ground to Overhead 95/65

200m run

8 ground to overhead 115/75

200m run

6 ground to overhead 135/85

200m run

4 ground to overhead 155/105

200m run

2 ground to overhead 185/125

200m run

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
May 28, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 500m

12 Tabata rds

Dislocates

5 Burpees

5 ring rows

5 slam balls

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
May 27, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

400M Run

20 kettle bells

20 ring rows

20 burpees

( do as a group)

Metcon

Metcon (Time)

In teams of 2 complete

100 cal Row

80 cal assault bike

60 cal ski erg

40 tire flips

20 50M sprints

DO in any order.

break up each movement between the two people how ever you want.

50M is garage to gutter and back.

tire flips if can be done solo do solo if not do together.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5x 10 sec rest 20 sec (sprint)

30 double unders

20 burpees

15 wall balls

Metcon

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
May 25, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4×100 rest 20 sec

6 rds

couch stretch

12 Tabata rds

jump squats

dislocates

5 burpees

5 Muscle up transitions

Core

ab roller 5×6

Weightlifting

Sled push (6×1 Increase weight each set)

50 total M

25 each way

Gymnastics

Toes to bar -30

Metcon

Metcon (Time)

4 rds

20 Overhead squats 95/65

10 bar facing burpees

5 Muscle ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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

10 walking lunges

Gymnastics

Toes to bar -30

Weightlifting

Front Rack Lunge (6×6 @55%of Front squat )

Metcon

Metcon (Time)

teams of 2

6 rds( 3 each) (alternating)

50 sit ups

40/35 cal row

30 Kettle bells 70/55 russian

20 lunges w kb 70/55

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×10 rest 20 sec

12 Tabata rds

10 walking lunges

15 double unders

5 Burpees

5 slam balls

Core

6 Tabata rds- Alternating knees to elbows

Gymnastics

Toes to bar -25

Weightlifting

Snatch (1×1 Work up to your 1 rep.)

use what ever snatch you feel more comfortable with. squat or power

Metcon

Metcon (10 Rounds for reps)

10 rds

1 min to complete

2 snatch 185/135 (heavy/80%)

As many double unders as possible in the remaining time.

1 minute rest between rds

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
May 22, 2017

Outcast CrossFit – CrossFit

Warm-up

Run 4x100m

12 Tabata rds

5 burpees

10 walking lunges

15 double unders

5 ring rows

Core

6 Tabata rds- Plank holds

Gymnastics

Toes to bar -25

Weightlifting

Back Squat (3×3 @65%)

Push Press (2×3 @75 )

Back Squat (2×3@85)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP

1 Rope climb 15 ft

5 Handstand push-ups

15 Air Squats

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders