Month: July 2018

Wednesday WOD 8/1/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) AB 10 cals Ski erg 100m 12 Tabata rds 10 walking lunges 20 double unders 5 Air squats 5 Kettle bells 20 sec Jumping jacks Childs pose Spider man stretch Samson stretch Side lunge Mobility 30 seconds Wall stretch Couch stretch Pigeon pose Chest Stretch Ankle stretch Core …
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Tuesday WOD 7/31/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Row 200m Ski erg 100m 12 tabata rds Dislocates 5 Med ball cleans 5 Burpees 20 double unders 20 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Knuckle drags Mobility 30 sec Wall stretch Couch Stretch Pigeon pose Ankle stretch Wrist Stretch Front rack stretch …
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Monday WOD 7/30/2017

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 100m Ski erg 100m 12 Tabata rds 5 Kettle bells 5 Burpees 20 Double unders 5 Slam balls 20 sec Childs pose Samson stretch Spider man stretch Hang from bar Knuckle drags Mobility 30 sec Wall stretch Wrist stretch Pigeon pose Front rack stretch Teaching Hang power …
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Sunday WOD 7/29/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike 10 cals 12 tabata rds Jumping Jacks Bent Over Rows w/Bar Hang Clean & Press w/Bar Mountain Climbers Spidermans Up Dog Down Dog Pigeon Pose Child Pose – 3 way Metcon (AMRAP – Rounds and Reps) “FAMILY FEUD” Split class into 2 teams and complete the …
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Saturday WOD 7/28/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike 15 cals 12 tabata rds 20 double unders 10 air squats 5 kettle bells 5 burpees Metcon Split reps up how you want between the 2 of you Metcon (Time) Teams of 2 (10 min cap) 2 rds 60 Pull-ups 60 Burpee Box Jumps 24/20 Metcon …
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