Category: WOD

Saturday WOD 1/19/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Run 200m 12 tabata rds 20 Double unders 5 Med ball cleans 5 Burpees 6 Ring rows Metcon Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP (teams of 2) 40 Deadlifts 225/155 20 Hang power snatch 135/95 10 BarMuscle-ups Metcon (AMRAP – Rounds and Reps) Start at …
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Friday WOD 1/18/2019

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Ski erg 100m Assault bike 10 cals 12 Tabata rds Dislocates 20 double unders 7 kettlebells 5 Goblet squats 20 Seconds Jumping jacks Childs pose Sampson stretch Spider man stretch Knuckle drags Chest stretch Mobility 30 Seconds Wall stretch Couch stretch Pigeon pose PVC rack …
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Thursday 1/17/2019

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 Shoulder Distraction Banded front rack stretch …
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Wednesday WOD 1/16/2019

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 Childs pose Spider man stretch Samson stretch Knuckle drags Side lunge Mobility 30 seconds Wall stretch Couch stretch Pigeon Pose Ankle stretch Front rack stretch Wrist stretch …
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Tuesday 1/15/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Row 200m Ski erg 100m 9 Tabata rds Single unders Med ball cleans Burpees Jumping jacks Childs pose Samson stretch Spiderman stretch Side lunge Mobility 30 seconds Wall stretch Calf stretch Wrist stretch Front rack stretch Teaching Power clean Patient pull Keep arms long Pull bar back to …
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Monday WOD 1/14/2019

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m Bike 10 cals 12 tabata rds 5 Burpees 10 lunges 5 Med ball cleans 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 Calf stretch Chest stretch Weightlifting Russian …
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