WOD
June 22, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

7 Air squats

15 double unders

10 lunges

7 kettlebells

Core

5×6 ab roller

Gymnastics

strict pull ups -20

Weightlifting

No weight lifting today

Metcon

Metcon (Time)

60 calorie row

80 wall ball shots

100 double unders

40 calorie row

60 wall ball shots

80 double unders

20 calorie row

40 wall ball shots

60 double unders

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 21, 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 push ups

10 walking lunges

Core

6 Tabata rds- V ups

Gymnastics

Strict pull ups -20

Weightlifting

Power Clean (1×1 @75% work up to 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

In teams of 2

Partner 1 row/run 400m

Partner 2-

5 burpees to 45lb plate

4 power cleans 155/105

3 box jumps 30/24

2 Muscle ups

1 Cluster 155/105

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

5 Kettle bells

5 Burpees

dislocates

Core

6 Tabata rds- Plank holds

Gymnastics

Strict pull ups-19

Weightlifting

Squat Snatch (1×1 find a max )

Snatch (1×1 find a max )

Metcon

Metcon (Time)

100 Double-unders

10 Squat Snatch 135/85

80 Double-unders

8 Squat Snatch 155/95

60 Double-unders

6 Squat Snatch 175/105

40 Double-unders

4 Squat Snatch 185/115

20 Double-unders

2 Squat Snatch 205/125

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 19, 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 ring rows

10 walking lunges

Core

6 Tabata rds- Flutter kicks

Gymnastics

strict pull ups-18

Weightlifting

Back Squat (1×1 )

Metcon

Metcon (Time)

10 rope climbs

20 Back squats 225/155

30 HSPU

40 Calorie Row

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 18, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

Dislocates

5 Burpees

5 wall balls

5 Ring rows

Core

4 Tabata rds- L-sit 15 sec

Gymnastics

Strict pull ups 17

Weightlifting

Shoulder Press (3×3 @60%)

Shoulder Press (2×2 @70 )

Shoulder Press (2×2@80)

Metcon

Metcon (Time)

3 Rounds for time:

Run 200m

25 Ab mat sit-ups

25 Kettle bells

15 Shoulder Press 95/65

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 17, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

800M Run

9 Tabata Rounds

Hang Power Cleans – Bar

Push Ups

Air Squats

Core

6 Tabata rds-

Alt Rocking Hollow Body and Supermans

Metcon

Metcon (Time)

“BOTTLE ROCKET”

FOR TIME:

25 Burpees

25 Power Cleans 135/95

25 Burpees

At the top of each minute, starting at Minute 1:

Complete 7 Wall Balls, then continue the workout where you left off.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 16, 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

12-9-6-3 reps of:

Burpee box jump over 24″/20″

Squat clean 115/85

Metcon (Time)

start at 10 (7 Min cap)

21-15-9 reps of:

Push Jerk 115/85

V-ups

Metcon (Time)

Start at 20

40 Overhead Squats 45/35

20 Hand release push-ups

30 Overhead Squats 45/35

15 Hand release push ups

20 Overhead Squats 45/35

10 Hand release push-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 15, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

Good mornings

15 double unders

7 OHS PVC

7 kettlebells

Core

5×6 ab roller

Gymnastics

No gymnastics

Weightlifting

Metcon

Overhead Squat (5×3 Increase weight each set )

Metcon (AMRAP – Reps)

Beginning on a 4-minute clock:

2 Rounds

12 overhead squats (95/65lbs)

12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

10 overhead squats (135/95lbs)

12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

8 overhead squats (165/115lbs)

12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

6 overhead squats (185/125lbs)

12 toes to bar

Stop at 16 min

Deadlift (3×6@ work up to workout weight )

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

6 deadlifts 225/155

6 bar facing burpees

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 14, 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 push press

6 ring rows

Core

5 Tabata rds- 10 sec L-sit

Gymnastics

Strict pull ups -16

Weightlifting

Push Press (3×3 @65%)

Push Press (2×2 @75 )

Push Press (2×2@85)

Metcon

Switch every movement

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

In teams of 2

15 Calories Rowing

12 Thursters 95/65

9 Pull-ups

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

7 push ups

15 double unders

5 Burpees

5 floor press (empty bar)

Core

6 Tabata rds- Alternating knees to elbows

Gymnastics

Strict pull ups 16

Weightlifting

If you have a 1 rep do the percentages.

If not try to find a 1 rep

Bench Press (1×1 Work up to your 1 rep.)

Bench Press (3×3 @ 65% )

Bench Press (2×2 @ 75% )

Bench Press (2×2 @ 85% )

Metcon

Metcon (Time)

5 Rounds for time:

15 Bench Press 135/95

20 sit ups

40 lunges front rack 55/35
Bench press should be a weight you can do in no more then 2 sets.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders