Monday WOD 7/8/2019


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

Sunday WOD 7/7/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Ski erg 100m

Assault bike 10 cals

12 Tabata rds

High Knees

Front Squat – empty bar

shoulder press – empty bar

Burpees

20 Seconds

Childs pose – 3 way

Sampson stretch

Spider man stretch

Side lunge

Calf stretch

Mobility

30 Sec Tabata Rds

Pigeon Pose

Thread the Needle

Low back Stretch

Couch Stretch

Hamstring Stretch on Rig

Banded Front Rack

Banded Shoulder Distraction

metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 Complete: 20 MIN AMRAP

12 Thrusters 75/55

6 Shuttle Runs

12 Russian KBS 70/54

Partner 1 completes 1 full round while other partner rests. Then switch.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 7/6/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

15 tabata rds

20 Double unders

5 Hang Power snatch

5 Ring rows/Pull ups

10 Lunges

5 burpees

Metcon

Metcon (Time)

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

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 7/5/2019


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 Lunges

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

Ankle stretch

Wrist stretch

Chest stretch

Teaching

Push press

Create a good front rack

Weight in heels

Short dip drive knees out

Extend hips

Move head out of the way

Punch hard

Weightlifting

Push Press (3×5 IWES )

Front Rack Lunge (3×6 IWES )

Metcon

FRL/B/T2B/PP (AMRAP – Rounds and Reps)

10 min AMRAP

10 Front Rack Lunges 135/95

7 Burpees over bar

7 Toes to bar

7 Push Press 135/95

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 7/4/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike 10 cals

Run 100

12 Tabata rds

5 Kb swing

20 Double unders

10 lunges

5 Burpees

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

Metcon

OCF July 4th WOD (Time)

1 round of Whitten-Army:

22 Kettlebell Swings 55/35

22 Box Jump 24/20

400 m Run

22 Burpees

22 Wall Balls 20/14

1 round of Brian-Navy:

5 rope climbs 15ft

25 back squats 185/115

1 round of Desorges-Marines

12 Deadlifts 225/135

20 Pull-ups

12 Clean & Jerks 135/95

20 Knees-to-elbows

1 round of DT-Airforce:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

OCF July 4th Hero wod (Time)

1 round of Whitten-Army:

22 Kettlebell Swings 55/35

22 Box Jump 24/20

400 m Run

22 Burpees

22 Wall Balls 20/14

1 round of Brian-Navy:

5 rope climbs 15ft

25 back squats 185/115

1 round of Desorges-Marines

12 Deadlifts 225/135

20 Pull-ups

12 Clean & Jerks 135/95

20 Knees-to-elbows

1 round of DT-Airforce:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 7/3/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

Dislocates

20 Double unders

5 Ring rows

5 Slam balls

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Knuckle drags

Toe touches

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Chest stretch

Monthly Challenge

Toes to bar 5×5

Metcon

64 tabata rds team style (8 Rounds for reps)

In teams of 2

64 Tabata rds

Battle ropes

Push ups

Assault bike

Air squats

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Tuesday WOD 7/2/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Bike 10 cals

Ski erg 100m

12 Tabata rds

5 Med ball clean and press

20 double unders

10 Kettle bell swings

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 strertch

Hamstring stretch wall/Rig

Monthly Challenge

Toes to bar 5×5

Teaching

Deadlift

Shins vertical

Weight in heels

Keep chest angle the same

Lift clearing shins

Past knees drive hip through

Pulling Shoulders back

Control decent

Drive hips back

Keeping shoulders pulled back

Weightlifting

Deadlift (3×3 @65 )

Deadlift (2×2 @75 )

Deadlift (2×1@85 )

Metcon

Calorie/WB/DL/HSPU (Time)

2 rds

25 Calorie Row

25 Wall balls 20/14

25 Deadlifts 185/135

25 Handstand push-ups

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday WOD 7/1/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

Bike 10 cals

12 tabata rds

5 Dislocates

5 OHS W band

5 Burpees

7 ring rows

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

Wrist stretch

Chest stretch

OH Foam roll Stretch

BBB

Plate squats

Monthly Challenge

Toes to 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)

Metcon

Pull ups/OHS (Time)

3 Rds

21 Pull-ups

7 Overhead Squats 155/105

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Sunday WOD 6/30/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike 10 cals

Run 100

12 Tabata rds

Butt Kickers

SDHP – BAR

Bent over Row – BAR

Jumping Jacks

20 sec

Child Pose – 3 way

Sampson stretch

Spiderman stretch

Down dog up dog

Mobility

30 seconds

Floor Chest stretch

Pigeon pose

Wrist stretch

Hamstring side Stretch

Calf stretch

Wall Stretch

Monthly Challenge

Chin up 5×5

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

10 SDHP 95/65

100M Sprint

10 Floor Press 95/65

100M Sprint

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 6/29/2019


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)

10 MIN Cap (teams of 2)

25 cal bike/ 5 rope climbs

20 cal bike /4 rope climbs

15 cal bike / 3 rope climbs

10 cal bike /2 rope climbs

5 cal bike /1 rope climbs

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