Category: WOD

Monday WOD 6/24/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m Bike 10 cals 12 tabata rds 5 Burpees 5 Hang squat clean 7 Hollow body rocks 20 Single unders 20 Seconds Jumping Jacks Active Spidermans Active Samson Childs pose Push-up to Down Dog Calf stretch Knuckle drags Hang from bar Mobility 30 sec Wall stretch Couch …
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Sunday WOD 6/23/2019

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Ski erg 100m Assault bike 10 cals 12 Tabata rds Jumping Jacks KBS DU’s Goblet Squats 20 Seconds Childs pose – 3 way Sampson stretch Spider man stretch Calf stretch Knuckle drags Mobility 30 Seconds Wall stretch Couch stretch Pigeon pose Wrist stretch Chest stretch …
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Saturday WOD 6/22/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 200m 15 tabata rds 20 Single unders 5 Shoulder press 5 Chin ups 10 Lunges 5 Kettle bells Metcon Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP Teams of 2 Each person does full rd 1 Russian KB 70/55 1 lunge each leg 2/2,3/3,4/4…….. Metcon (Time) …
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Friday WOD 6/21/2019

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Ski erg 100m Assault bike 10 cals 12 Tabata rds 20 Single unders 5 Burpees 10 Dislocates 5 Hang power snatch 20 Seconds Jumping jacks Childs pose Sampson stretch Spider man stretch Side lunge Calf stretch Knuckle drags Mobility 30 Seconds Wall stretch Couch stretch …
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Thursday WOD 6/20/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike 10 cals Run 100 12 Tabata rds 5 Kb swing 20 Double unders 10 lunges 7 Ring rows 20 sec Jumping jacks Sampson stretch Spiderman stretch Childs pose Down dog up dog Knuckle drags Hang from bar Mobility 30 seconds Wall stretch Couch stretch Pigeon pose …
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Wednesday WOD 6/19/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) AB 10 cals Ski erg 100m 12 Tabata rds Dislocates 20 Double unders 10 Lunges 5 Slam balls 20 sec Jumping jacks Childs pose Spider man stretch Samson stretch Knuckle drags Toe touches Mobility 30 seconds Wall stretch Couch stretch Pigeon Pose Ankle stretch Banded hip stretch Plate …
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