Month: January 2019

Friday WOD 2/1/2019

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 1/31/2019

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 Couch stretch Pigeon pose Banded front rack stretch Calf stretch …
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Wednesday WOD 1/30/2019

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 1/29/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Row 200m Ski erg 100m 12 Tabata rds 5 Burpees 7 Med ball cleans 10 lunges Single unders Jumping jacks Childs pose Samson stretch Spiderman stretch Side lunge Mobility 30 Seconds Wall stretch Couch stretch Pigeon Pose Wrist stretch Calf stretch BBB Teaching Hang power clean Stand tall …
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Monday WOD 1/28/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m Bike 10 cals 12 tabata rds 5 Dislocates 5 Med ball cleans and press 5 Burpees 20 double unders 20 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Side lunge Knuckle drags Mobility 30 sec Couch Stretch Pigeon Pose PVC OHS rack stretch …
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