Friday WOD 7/19/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Ski erg 100m

Assault bike 10 cals

12 Tabata rds

20 Single unders

5 Burpees

10 Dislocates

5 Shoulder press

20 Seconds

Jumping jacks

Childs pose

Sampson stretch

Spider man stretch

Side lunge

Calf stretch

Knuckle drags

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Ankle stretch

BBB

10 Plate squats

Monthly Challenge

Toes to bar 5×5

Teaching

Hang squat Clean

Drive hips back

Keep bar close to legs

Bar behind shoulders

Stand up getting hip extension

Shrug/High elbows/Fast elbows

Drop under the bar

Catch in squat

Drive elbows up

Keep core tight

Drive knee’s out as you stand up

Weightlifting

Hang squat clean (5×3 IWES )

Metcon

Hang squat clean/ Reverse lunge/C2B (AMRAP – Rounds and Reps)

12 minute AMRAP

10 hang squat clean (135/95lbs)

10 alt. front rack reverse lunges in place (135/95lbs)

20 chest-to-bar pull-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 7/18/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike 10 cals

Run 100

12 Tabata rds

5 Hang power snatch

20 Double unders

10 Lunges

7 Ring rows

20 sec

Jumping jacks

Sampson stretch

Spiderman stretch

Childs pose

Down dog up dog

Side lunge

Knuckle drags

Hang from bar

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Hamstring stretch wall & rig

Calf stretch

Monthly Challenge

Toes to bar 5×5

Teaching

Front rack lunge

Elbows up

Brace core

Step forward and out

Drive back off front foot

Weightlifting

Power Snatch (5×2 Drop each one. )

Metcon

Teams of 2

Teams of 2 Run/Powersnatch/Rope climb (Time)

in teams of 2

200m Run

21 power snatch 135/95

5 Rope Climbs

200m Run

18 power snatch 135/95

4 Rope Climbs

200m Run

15 power snatch 135/95

3 Rope Climb

200m Run

12 power snatch 135/95

2 Rope Climbs

200m Run

9 power snatch 135/95

1 Rope Climbs

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 7/17/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

Dislocates

6 False grip ring rows

5 Burpees

5 Med ball cleans

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Side lunge

Knuckle drags

Dip hold

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Chest stretch

Wrist stretch

Ankle stretch

BBB

Plate squats

Monthly Challenge

Toes to bar 5×5

Teaching

Back Squat

Keep chest up

Drive hips back

keep weight in heels

Keep upper back tight

Use bottom of squat to drive out of the bottom

Drive knees drive elbows forward

Weightlifting

Work up to slightly heavier then your workout weight.

Dont do more then 5 sets

Back Squat (1×3)

Metcon

Back squat / Muscle up Amrap (AMRAP – Rounds and Reps)

12 MIN AMRAP

7-6-5-4-3-2-1

Back Squats 275/185

Muscle-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Tuesday WOD 7/16/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Bike 10 cals

Ski erg 100m

12 Tabata rds

5 Hang power clean

20 double unders

10 lunges

5 Burpees

Jumping jacks

Samson stretch

Spiderman stretch

Childs pose

Side lunge

Knuckle drags

Hang from bar

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Calf stretch

Foam roll calves

Monthly Challenge

Toes 2 bar 5×5

Teaching

Power clean and jerk

Keep chest in start position

Lift bar clearing shins

Pull bar back into your thighs

Stand up tall while pulling bar close

Shrug, high elbows, quick elbows

Catch above parallel

Stand tall

Weightlifting

Go as heavy as possible for each set. Increase weight each set even on the 2×3. Increase for the second set.

Power Clean (1×5 )

Power Clean (1×4 )

Power Clean (2×3 )

Metcon

14 MIN CAP

4 rds BJO/PC (Time)

4 Rounds for time:

20 Box Jump Overs 24/20

10 Power Cleans 155/105

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday WOD 7/15/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

Bike 10 cals

12 tabata rds

5 Dislocates

5 Banded OHS

5 Burpees

20 Single unders

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Childs pose

Push-up to Down Dog

Calf stretch

Hold bottom of the dip

Hang from bar

Mobility

30 sec

Wall stretch with KB

Couch stretch

Pigeon pose

Front rack stretch

Wrist stretch

Ankle stretch

Squat hold

Chest stretch

BBB

10 Plate squats

Monthly Challenge

Toes 2 bar 5×5

Teaching

Overhead Squat

Push up into the bar

Keep weight in your trap’s and upper back

Drive hips back

Keep weight in your heels

Keep chest up

Full depth squat

Drive knees out on the way up

Weightlifting

Overhead Squat (5×3 Go heavier then last week )

Metcon

DU/OHS (Time)

3 rds

75 Double-unders

15 Overhead Squats 135/95

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 7/13/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

15 tabata rds

20 Double unders

5 Hang squat clean

5 Ring rows/Pull ups

5 Lunges

5 burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

For time:

Buy in 800m run

100 Burpee Box Jumps 24/20

100/70 Calories Assault Bike

100 Pull-ups

Buy out 800m run

Every Min

person 1 does

25 double unders

Person 2 does

2 power snatch 155/105

Metcon (Time)

(In teams of 2) Start at 12

10 minute cap

7 Bar facing burpees

7 Squat cleans 135/95

7 Bar facing burpees

6 Squat cleans 155/105

7 Bar facing burpees

5 Squat cleans 175/115

7 Bar facing burpees

4 Squat cleans 185/125

7 Bar facing burpees

3 Squat cleans 205/135

7 Bar facing burpees

2 Squat cleans 225/145

7 Bar facing burpees

1 Squat cleans 245/155

Metcon (Time)

3 Rounds (start at 26)

30 push ups

200m KB OH carry 55/35

30 Front Rack Lunge 55/35
KB carry is 1 arm overhead for 100m. switch sides on the way back.

Only moving forward if KB is over head

KB lunge is in place but held in front rack goblet style

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 7/12/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Ski erg 100m

Assault bike 10 cals

12 Tabata rds

20 Single unders

5 Burpees

10 Dislocates

5 Shoulder press

20 Seconds

Jumping jacks

Childs pose

Sampson stretch

Spider man stretch

Side lunge

Calf stretch

Knuckle drags

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Ankle stretch

BBB

10 Plate squats

Monthly Challenge

Toes to bar 5×5

Teaching

Hang squat Clean

Drive hips back

Keep bar close to legs

Bar behind shoulders

Stand up getting hip extension

Shrug/High elbows/Fast elbows

Drop under the bar

Catch in squat

Drive elbows up

Keep core tight

Drive knee’s out as you stand up

Weightlifting

Hang squat clean (5×3 IWES )

Metcon

Hang squat clean/ Reverse lunge/C2B (AMRAP – Rounds and Reps)

12 minute AMRAP

10 hang squat clean (135/95lbs)

10 alt. front rack reverse lunges in place (135/95lbs)

20 chest-to-bar pull-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 7/11/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike 10 cals

Run 100

12 Tabata rds

5 Hang power snatch

20 Double unders

10 Lunges

7 Ring rows

20 sec

Jumping jacks

Sampson stretch

Spiderman stretch

Childs pose

Down dog up dog

Side lunge

Knuckle drags

Hang from bar

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Hamstring stretch wall & rig

Calf stretch

Monthly Challenge

Toes to bar 5×5

Teaching

Front rack lunge

Elbows up

Brace core

Step forward and out

Drive back off front foot

Weightlifting

Power Snatch (5×2 Drop each one. )

Metcon

Teams of 2

Teams of 2 Run/Powersnatch/Rope climb (Time)

in teams of 2

200m Run

21 power snatch 135/95

5 Rope Climbs

200m Run

18 power snatch 135/95

4 Rope Climbs

200m Run

15 power snatch 135/95

3 Rope Climb

200m Run

12 power snatch 135/95

2 Rope Climbs

200m Run

9 power snatch 135/95

1 Rope Climbs

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 7/10/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

Dislocates

6 False grip ring rows

5 Burpees

5 Med ball cleans

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Side lunge

Knuckle drags

Dip hold

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Chest stretch

Wrist stretch

Ankle stretch

BBB

Plate squats

Monthly Challenge

Toes to bar 5×5

Teaching

Back Squat

Keep chest up

Drive hips back

keep weight in heels

Keep upper back tight

Use bottom of squat to drive out of the bottom

Drive knees drive elbows forward

Weightlifting

Work up to slightly heavier then your workout weight.

Dont do more then 5 sets

Back Squat (1×3)

Metcon

Back squat / Muscle up Amrap (AMRAP – Rounds and Reps)

12 MIN AMRAP

7-6-5-4-3-2-1

Back Squats 275/185

Muscle-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Tuesday WOD 7/9/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Bike 10 cals

Ski erg 100m

12 Tabata rds

5 Hang power clean

20 double unders

10 lunges

5 Burpees

Jumping jacks

Samson stretch

Spiderman stretch

Childs pose

Side lunge

Knuckle drags

Hang from bar

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Calf stretch

Foam roll calves

Monthly Challenge

Toes 2 bar 5×5

Teaching

Power clean and jerk

Keep chest in start position

Lift bar clearing shins

Pull bar back into your thighs

Stand up tall while pulling bar close

Shrug, high elbows, quick elbows

Catch above parallel

Stand tall

Weightlifting

Go as heavy as possible for each set. Increase weight each set even on the 2×3. Increase for the second set.

Power Clean (1×5 )

Power Clean (1×4 )

Power Clean (2×3 )

Metcon

14 MIN CAP

4 rds BJO/PC (Time)

4 Rounds for time:

20 Box Jump Overs 24/20

10 Power Cleans 155/105

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders