Month: December 2018

Tuesday 1/1/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Row 200m Ski erg 100m 12 Tabata rds 5 Slam balls 5 Burpees 30 Single unders 10 lunges 20 Seconds Jumping jack’s Childs pose Active Spidermans Active Samson Dislocates PVC Around the World Push-up to Down Dog Mobility 30 seconds Couch stretch pigeon pose Chest stretch Pigeon Pose …
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Monday WOD 12/31/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m Bike 10 cals 12 tabata rds 5 Good mornings 5 Med ball cleans 20 double unders 5 Burpees 20 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Side lunges Knuckle drags Mobility 30 sec Wall stretch Couch Stretch Pigeon Pose Hamstring stretch Rig …
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Sunday WOD 12/30/2018

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 Child Pose – 3 way Pigeon Pose Wall stretch Ring Distractions …
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Saturday WOD 12/29/2018

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) 5 rds team of 2 (15 min cap) 20 pull ups 30 push ups 40 sit ups 50 air squats Metcon (Time) 7 min AMRAP 2,4,6,8,10……. Burpees x2 …
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Friday WOD 12/28/2018

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 Ankle stretch Shoulder distraction …
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