Month: November 2018

Saturday WOD 12/1/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 400m 12 tabata rds 20 Double unders 5 Med ball cleans 5 Burpees 6 Ring rows Metcon Metcon (Time) Teams of 2 (15 min cap) 100 power snatch 55/35 Run 800m 50 Deadlift 225/155 Run 800 Metcon (Time) Start at 18 50-40-30-20-10 Double-unders 25-20-15-10-5 Push Press 95/65 …
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Friday WOD 11/30/2018

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Ski erg 100m Assault bike 10 cals 12 Tabata rds Good mornings 20 double unders 10 lunges 7 kettlebells 20 Seconds Jumping jacks Childs pose Sampson stretch Spider man stretch Knuckle drags Mobility 30 Seconds Wall stretch Couch stretch Pigeon pose PVC rack stretch Shoulder …
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Thursday 11/29/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike Run 100 12 Tabata rds 5 Slam balls 20 Double unders 5 Burpees 7 Ring rows 20 sec Sampson stretch Spiderman stretch Childs pose Down dog up dog Hang from bar Mobility 30 seconds Wall stretch Couch stretch Pigeon pose Calf stretch BBB Teaching Rope climb …
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Wednesday WOD 11/28/2018

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 Mobility 30 seconds Wall stretch Ankle stretch Couch stretch Pigeon Pose Chest stretch Hang …
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Tuesday WOD 11/27/2018

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 Core 5 Tabata rds …
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