Month: October 2018

Thursday 11/1/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike Run 100 12 Tabata rds 5 Slam balls 20 Double unders 5 Shoulder press 7 Ring rows 20 sec Sampson stretch Spiderman stretch Childs pose Down dog up dog Handstand hold Mobility 30 seconds Wall stretch Shoulder Distraction Banded front rack stretch Pigeon pose Chest stretch …
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Wednesday WOD 10/31/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) AB 10 cals Ski erg 100m 12 Tabata rds 5 burpees 20 double unders 10 lunges 5 Slam balls 20 sec Jumping jacks Childs pose Spider man stretch Samson stretch Knuckle drags Side lunge PVC rack stretch Mobility 30 seconds Wall stretch Couch stretch Pigeon Pose Ankle stretch …
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Tuesday WOD 10/30/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 200m Bike 10 cals 12 tabata rds 5 Good mornings 5 Kettle bell swings 10 Push ups 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 Ham string stretch wall/rig …
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Monday WOD 10/29/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike 10 cals Ski erg 100m 12 Tabata rds Dislocates 5 Burpees 20 Double unders 5 Med ball cleans 20 sec Childs pose Samson stretch Spider man stretch Hang from bar Knuckle drags Side lunge Mobility 30 sec Wall stretch Couch stretch Pigeon pose Wrist stretch PVC …
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Sunday 10/28/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike Run 100 12 Tabata rds Jumping Jacks Slam Balls Ring Rows Burpee Broad Jumps 8 Tabata rds Sampson stretch Spiderman stretch Childs pose – 3 way Down dog up dog Mobility 30 seconds Pigeon Pose Squat Hold Ankle Stretch Calf Stretch Wall Stretch Core 5 Tabata …
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