WOD
June 12, 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 burpees

10 walking lunges

Core

6 Tabata rds- 7 pass throughs

Gymnastics

strict pull ups-15

Weightlifting

Front Rack Lunge (5×6 @55%)

Metcon

Metcon (Time)

3 Rounds:

25 Wallball shots 20/14

15 Kettlebell Swings 70/55

10 Box Jumps 30″/24″

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 11, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4×100 rest 20 sec

12 Tabata rds

5 broad jumps

5 Burpees

5 ring rows

5 med ball cleans

Core

6 Tabata rds- Mason twists 15/10

Gymnastics

Strict pull ups 15

Weightlifting

Front Squat (1×4 @60%)

Front Squat (1×3 @70 )

Front Squat (1×3@80)

Front Squat (1×2@90)

Metcon

Metcon (Time)

4 Rounds:

40 Double-unders

20 Toes to bar

8 Front squats 225/155

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 10, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

4 x 200M RUN, rest in between

12 Tabata Rounds

KBS

KB SDHP

air squats

flutterkicks

Metcon

Metcon (Time)

BAD KARMA

In teams of 2 complete:

10-20-30-40-50

Abmat Situps

50-40-30-20-10

Barbell Curls 45/35

10-20-30-40-50

KBS 55/35

Alt. movements. Start with 10 situps, 50 curls and then 10 KBS etc.

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 kettle bells

Metcon

Metcon (Time)

Run 800m

80 Wall ball shots 20/14

60 Push-ups

40 Pistols, alternating legs

20 Overhead Squats 155/105

Run 800m

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 8, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

Good mornings

15 double unders

10 lunges

7 kettlebells

Core

5×6 ab roller

Gymnastics

No gymnastics

Weightlifting

Hang squat clean (10×1 Increase weight each set )

Front Rack Lunge (4×6@ workout weight )

these are step back lunges. use this time to warm up and try these out

Metcon

Metcon (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

WOD
June 8, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

1 min buttkickers

1 min jump ropes

1 min up downs

Core

6 Tabata rds- Shotguns

Metcon

Metcon (Time)

7 Rounds of:

In 3 minutes complete:

24 DU’s

12 Abmat Situps

6 Burpees

*Score is slowest time of 7 rounds

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 7, 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-13

Weightlifting

Clean and Jerk (1×3 @65%)

Clean and Jerk (2×2 @75 )

Clean and Jerk (2×2@85)

Metcon

Metcon (Time)

200m Run

21 Clean & Jerks 135/95

5 Rope Climbs

200m Run

18 Clean & Jerks 135/95

4 Rope Climbs

200m Run

15 Clean & Jerks 135/95

3 Rope Climb

200m Run

12 Clean & Jerks 135/95

2 Rope Climbs

200m Run

9 Clean & Jerks 135/95

1 Rope Climbs

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 Kettle bells

Core

6 Tabata rds- Alternating knees to elbows

Gymnastics

Strict pull ups -12

Weightlifting

2 Second pause for all squats

Pause Squat (3×4 @ 60%)

Back squat with pause

Pause Squat (2×3 @ 70%)

Back squat with pause

Metcon

Muscle up transitions x2

Metcon (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

WOD
June 5, 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 ups

10 walking lunges

Core

6 Tabata rds- Mountain climbers

Gymnastics

Strict pull ups -11

Weightlifting

Front Rack Lunge (5×6 @55%)

Metcon

Metcon (Time)

2 rds

25 Calorie Row

25 Wall balls 20/14

25 Deadlifts 185/135

25 Handstand push-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
June 4, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4×100 rest 20 sec

12 Tabata rds

Dislocates

5 Burpees

Handstand hold

5 slam balls

Core

8 Tabata rds- Alternate Shotguns/super man holds each rd

Gymnastics

Strict pull ups 10 (2×5/1×10)

Weightlifting

Overhead Squat (3×3 @60%)

Overhead Squat (2×2 @70 )

Overhead Squat (2×2@80)

Metcon

Metcon (Time)

3 Rds

21 Pull-ups

7 Overhead Squats 155/105

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders