Month: June 2018

Sunday 7/1/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) 400M Run 12 tabata rds Shoulder Press – Bar Hang Power Clean – Bar Hand Release Push Ups Broad Jumps :20 Seconds Child pose – 3 Way Samsons Spiderman Up Dog to Down Dog Mobility 30 seconds Dislocates PVC Rack Stretch Front Rack Stretch Thread the Needle Stretch …
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Saturday WOD 6/30/2018

Outcast CrossFit – CrossFit Core Warm-up (No Measure) Run 200m 12 Tabata rds 10 walking lunges 20 double unders 5 Kettle bells 7 Front squats Gymnastics Weightlifting Metcon Pick one or the other and do the opposite one if you did one yesterday Cool down Air dyne 3 min FR- Low back /quads LB- shoulders …
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Friday 6/29/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 200m Ski erg 100m 12 Tabata rds 10 walking lunges 5 Med ball cleans burpees 5 ring rows 20 seconds Childs pose Active Spidermans Side Lunge Active Samson Mobility 30 seconds for each: Couch stretch Pigeon pose Calf stretch Hamstring stretch wall and rig Teaching Deadlift Hinge/weight …
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Thursday 6/28/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m AB 10 cal 12 Tabata rds 5 kettle bells 10 walking lunges 5 Shoulder press Double unders :20 Seconds Down Dog to Up Dog Active Spidermans Active Samson Knuckle Drags Mobility 30 Seconds Wall stretch Pigeon Pose Childs pose PVC Rack stretch Mini band wall walks …
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Wednesday 6/27/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) 100m ski erg 200m run 12 tabata rds Dislocates 10 Lunge 5 Med ball cleans 5 Pull ups :20 Seconds Jumping jacks Child pose Active Samson Active Spidermans Push-up to Down Dog Mobility 30 seconds Shoulder distraction PVC rack stretch Couch stretch Pigeon pose Squat hold Core 5 …
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