Month: March 2018

Saturday 3/31/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) 15 cal AB 100m ski erg 12 tabata rds 15 Double unders 5 Ring rows 5 Hang power clean 5 Kettle bells Teaching Weightlifting Warm up to workout wright Metcon Metcon (Time) 15 min cap For time: thruster 45/35 50-40-30-20-10 rope climb, 15 ft 5-4-3-2-1 Metcon (Time) Start …
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Friday 3/30/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski erg 100m bike 10 cals 12 Tabata rds double unders Dislocates Kettle bell swings Good mornings 20 seconds Knuckle Drags Active Spidermans Side Lunge Active Samson Mobility Shoulder distraction– :30 Seconds Mini-Band Wall walks Calf stretch :30 seconds BBB Teaching Build your rack Chest up Shallow dip …
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Thursday 3/29/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m Run 200m 12 Tabata rds 5 kettle bells 10 walking lunges 5 burpees Double unders :30 Seconds Down Dog to Up Dog Active Spidermans Active Samson Knuckle Drags Air Squats Mobility Ankle Stretch – :30 Seconds Each Side Pigeon Pose – :30 Seconds Each Side Childs …
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Wednesday 3/28/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) 100m ski erg 10 cal bike 12 tabata rds dislocates lunge in place Burpees slam balls :20 Seconds Active Samson Active Spidermans Push-up to Down Dog chest stretch Mobility Wrist Stretch – 30 sec Front Rack Stretch –30 sec Couch stretch :30 sec each side BBB Core 5 …
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Tuesday 3/27/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 200m Ski erg 100m 12 tabata rds 5 burpees 5 Broad jumps 5 Floor press 5 Kettle bell Row 20 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses …
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