Monday WOD 12/9/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski 100m

AB 7/5

30 Single unders

10 Med ball cleans

5 Burpees

10 lunges

Mobility

30 sec

Wall stretch

Couch stretch

Hamstring stretch rig

Pigeon pose

Wrist stretch

Chest stretch

Calf stretch

Teaching

Shoulder press

Create a good front rack

Weight in heels

Squeeze quads/butt/belly

Big breath in

Stay tight

Move head out of the way

Punch hard

Weightlifting

7 MIN EMOM

Add weight each set

Back Squat (7×4 )

Metcon

Metcon (Time)

800m Run

25 Back squats 135/95

150 Double unders

25 back squats

800m Run

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Monday WOD 12/9/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski 100m

AB 7/5

30 Single unders

10 Med ball cleans

5 Burpees

10 lunges

Mobility

30 sec

Wall stretch

Couch stretch

Hamstring stretch rig

Pigeon pose

Wrist stretch

Chest stretch

Calf stretch

Teaching

Shoulder press

Create a good front rack

Weight in heels

Squeeze quads/butt/belly

Big breath in

Stay tight

Move head out of the way

Punch hard

Weightlifting

Shoulder Press (7×2 )

Metcon

Metcon (5 Rounds for reps)

5rds Every 2 min

10 HSPU

20 American KB 55/35

30 Double unders

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Sunday WOD 12/08/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

10 Cal Assault Bike

100M Ski Erg

12 Tabata Rounds

Jumping Jacks

Hand Release Push ups

Hang Clean & Jerk

Good Mornings

6 Tabata Rounds

Childs Pose – 3 way

Up Dog Down Dog

Thread the Needle

Mobility

30 Second Tabata

Pigeon Pose

Chest Stretch

Lower Back Stretch

Hamstring on Rig Stretch

Wall Stretch

Metcon (Time)

In teams of 2 complete for Time:

75 Bench Press 95/65

200M Run together

50 Deadlifts 145/115

400M Run together

50 Clean & Jerk 95/65

200M Run together

75 Good Mornings 45/35

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 12/7/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

3rds

20 Double unders

10 Med ball cleans

10 Good morings

5 Pullup/Ring rows

5 Hang power snatch

Metcon

Metcon (Time)

10 minutes cap

20/15 AB Cals

20 Deadlifts 315/205

20/15 AB cals

20 Muscle ups

Metcon (Time)

10 MIN CAP

Teams of 2 (Start at 13)

Row calories

50/40/30/20/10

Rope Climb

5-4-3-2-1

Metcon (Time)

(Start at 25)

2 Rounds

15 Power Cleans 115/85

15 push ups

15 Push Jerks 115/85

15 push ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 12/7/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

3rds

20 Double unders

10 Med ball cleans

10 Good morings

5 Pullup/Ring rows

5 Burpees

Metcon

Metcon (Time)

10 minute

12 Synchro pull ups

12 Squat cleans 75/55

12 Synchro Pull ups

10 Squat cleans 95/65

12 Synchro pull ups

8 Squat cleans 115/75

12 Synchro Pull ups

6 Squat cleans 135/85

12 Synchro pull ups

4 Squat cleans 155/95

12 Synchro Pull ups

2 Squat cleans 165/105

Metcon (Time)

10 MIN CAP

Teams of 2 (Start at 13)

4rds total (2 each)

40 double unders

20 wall balls

10 DL 225/155
Do 1 full round then switch

Metcon (Time)

In teams if 2

(Start at 25)

5-3/10-6/15-9/20-12/25-15/30-18/35-20

Toes to bar/ Sit ups

Burpee box jumps 24/20
Person 1 does sit ups then person 2 does sit ups then person 1 does BBJ then person 2 does BBJ

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 12/6/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rds

Ski erg 100m

20 Single unders

5 Burpees

7 SDHP

5 Good mornings

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Hamstring stretch

Calf stretch

10 Banded good mornings

Teaching

Deadlift

Shins vertical

Weight in heels

Keep chest angle the same

Lift clearing shins

Past knees drive hip through

Pulling Shoulders back

Control decent

Drive hips back

Keeping shoulders pulled back

Weightlifting

Deadlift (6×3 3 second decent )

Metcon

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 12/6/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20/10 cal bike

3 rds

Ski erg 100m

20 Single unders

5 Ring rows/ 3 Strict pull ups

10 dislocates

5 Hang power snatch

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Chest stretch

Calf stretch

Teaching

Power snatch

Patient pull

Keep shins vertical

Clear shins keeping chest angel

Pull bar in to your hips

Shrug/High elbows/Fast elbows

Jump under bar

Keep chest up in catch

Punch hard and push up at the top

Weightlifting

6 MIN EMOM

Power Snatch (6×2)

Metcon

Metcon (Time)

5 rope climbs

20 Power snatch 135/95

Run 200m

4 rope climbs

15 Power snatch

Run 200m

3 Rope climbs

10 Power snatch

Run 200m

2 Rope climbs

5 Power snatch

Run 200m

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 12/6/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rds

Ski erg 100m

20 Single unders

5 Burpees

7 SDHP

5 Good mornings

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Hamstring stretch

Calf stretch

10 Banded good mornings

Teaching

Deadlift

Shins vertical

Weight in heels

Keep chest angle the same

Lift clearing shins

Past knees drive hip through

Pulling Shoulders back

Control decent

Drive hips back

Keeping shoulders pulled back

Weightlifting

Deadlift (6×3 3 second decent )

Metcon

Free Bird (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

10/7 Calorie Schwinn Bike

7 Burpees

Teammates complete full rounds, then switch.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 12/5/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 AB cals

5 Shoulder press

7 Med ball clean and press

10 Kb swings

20 Double unders

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Banded hip stretch

Wrist stretch

Front rack stretch

Teaching

Push press

Create a good front rack

Weight in heels

Short dip drive knees out

Extend hips

Move head out of the way

Punch hard

Weightlifting

Push Press (5×2 IWES )

Get to about 75/80%

Metcon

In teams of 2

Switch every movement

Georgie (AMRAP – Rounds and Reps)

21 MIN AMRAP

Buy in

65 Situps

Then…

7 Burpees

11 Push ups

22 Kettle bell swings 55/35

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 12/5/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 AB cals

7 Push ups

7 Med ball clean and press

10 Kb swings

20 Double unders

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Banded hip stretch

Wrist stretch

Front rack stretch

Teaching

OH walking lunge

Push up on KB or DB

Keep bicep by ear

Brace core

Step forward and out

Drive back off front foot

Weightlifting

Overhead walking lunge (5×6 )

Metcon

In teams of 2

Switch every movement

Georgie (AMRAP – Rounds and Reps)

21 MIN AMRAP

Buy in

65 Situps

Then…

7 Burpees

11 Push ups

22 Kettle bell swings

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders