Category: WOD

Monday WOD 3/18/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m Bike 10 cals 12 tabata rds Dislocates 5 Med ball cleans and press 5 Burpees 20 double unders 20 Seconds Jumping Jacks Active Spidermans Active Samson Childs pose Push-up to Down Dog Side lunge Knuckle drags Mobility 30 sec Wall stretch Couch Stretch Pigeon Pose Wrist …
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Sunday WOD 3/17/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 200m 12 Tabata 5 Burpees 20 Double unders 5 Clusters – empty bar 10 Lunges Metcon Cool down Air dyne 3 min FR- Low back /quads LB- shoulders St Pattie’s day bash (Time) Run 800m 100 Thrusters 95/65 100 Wall balls over bar 100 Lateral burpees 100 …
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Saturday WOD 3/16/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 200m 15 tabata rds 20 Double unders 5 Med ball cleans 5 Burpees 6 pull ups Good mornings Metcon Metcon (AMRAP – Rounds and Reps) 9 MIN (teams of 2) 40 Pull-ups 30 Clean & Jerks 115/80 20 AB cals 10 DL 315/225 Metcon (Time) 10 MIN …
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Friday WOD 3/15/2019

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Ski erg 100m Assault bike 10 cals 12 Tabata rds Dislocates 20 Single unders 5 Hang power snatch (bar) 5 burpees 20 Seconds Jumping jacks Childs pose Sampson stretch Spider man stretch Side lunge Knuckle drags Hang from bar Monthly Challenge 5×3-5 dips Mobility 30 …
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Thursday 3/14/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Assault bike Run 100 12 Tabata rds 20 Double unders 5 KB push press 5 KBDSHP 7 Ring rows 20 sec Jumping jacks Sampson stretch Spiderman stretch Childs pose Down dog up dog Side lunge Knuckle drags Mobility 30 seconds Wall stretch Couch stretch Pigeon pose Ring shoulder …
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Wednesday WOD 3/13/2019

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 Hang from bar Mobility 30 seconds Wall stretch Couch stretch Pigeon Pose Wrist stretch …
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