WOD
February 2, 2016

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 sec rest 10 sec

12 Tabata rds

10 double unders

5 burpees

5 Wallballs

5 push ups

Core

9 tabata rds

plank hold

Gymnastics

Ring rows

12 2×6

Weightlifting

Deadlift (3×3 @60%)

Deadlift (2×2 @70)

Deadlift (2×1 @ 80%)

Metcon

Metcon (Time)

12 Min AMRAP

30 double under

20 push ups

10 toes to bar

Cool down

FR-calves

LB-Shoulders/chest

WOD
February 1, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

5 Kettle bells

5 Ring rows/ring dips

Overhead squat pvc

10 lunges

Core

9 tabata rds

pass throughs

Gymnastics

Find a max set of ring rows

Weightlifting

make or miss count it as a rep and move on quickly.

Full snatch

Snatch (3×3 @60%)

Snatch (2×2 @70%)

Snatch (2×1 @80%)

Metcon

Metcon (AMRAP – Reps)

9 Min AMRAP

1,3,5,7,9……

Power snatch 95/65

Muscle up
1-2 reps

3-8 reps

5-20 reps

and so on.

Cool down

Row easy 500m

LB-shoulder/chest/ upper back

WOD
June 23, 2017

CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 air squats

10 double unders

5 pull ups

5 burpees

Core

5 Tabata rds L hold on wall

Gymnastics

Headstand Progression

Weightlifting

Push Jerk (3×3 @60%)

Push Jerk (2×2 @70 )

Push Jerk (2×1@80)

Metcon

Metcon (Time)

“Cement Mixer”

7 rounds, every 3 minutes complete:

400m Run

12 TTB

Cool down

Air dyne 3 min

FR-

LB-

CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 ring rows

10 double unders

5 kettle bells

4 burpee broad jump

Core

9 Tabata rds Pass throughs

Gymnastics

Headstand Progression

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

4 Bar muscle ups

8 power snatch 115/85

16 box jumps 24/20

Cool down

Air dyne 3 min

FR- Low back/quads

LB- forearms

WOD
June 23, 2017

CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 Double unders

5 Kettle bells

5 push ups

5 ring dips

Core

9 tabata rds

Knee pull ins

Gymnastics

Pull ups

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool down

air dyne 3 min

FR-quads/hamstrings/

Calves