Tuesday WOD 11/12/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

30 Single unders

7 KB swings (american)

7 Goblet squats

10 Lunges

5 V-ups

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Ankle stretch

Teaching

Front squat

Elbows high

Tight core

Controlled decent

Knees out

Hips through on way up

Weightlifting

2 second pause at the bottom

Front Squat (7×2)

Metcon

Rest 1 Min between each Metcon

Metcon (Time)

3 MIN

15 Front squats 185/125

30 toes to bar

Metcon (Time)

3 MIN

15 Front squats 155/105

30 toes to bar

Metcon (Time)

3 MIN

15 front squats 135/95

30 toes to bar

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday WOD 11/11/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski 100m

30 Single unders

10 Dislocates

5 Burpees

5 Shoulder press

Mobility

30 sec

KB Wall stretch

Couch stretch

Hamstring stretch rig

Pigeon pose

Wrist stretch

Calf stretch

Single arm KB OH walk

Banded shoulder walk

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

6 MIN EMOM

Shoulder press + push press (6x(1+2) IWES)

Metcon

21 GUNS (AMRAP – Rounds and Reps)

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups
This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Sunday WOD 11/10/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

12 Cal Assault Bike

15 Tabata Rounds

Jumping Jacks

Broad Jumps

HR Push ups

Grasshoppers

Air Squats

6 Tabata Rounds

Childs Pose – 3 way

Up Dog Down Dog

Spiderman Stretch

Mobility

30 Second Tabata

Pigeon Pose

Thread the Needle

Wall Stretch

Leg Swings

Calf Stretch

Squat Hold on Rig

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP (1MIN Rest between Amraps)

12 Shotguns

4 Burpees

8 Box Jumps 24/20

4 Slam Balls 20/20

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

12 V-ups

4 Devils Press 35/25

8 Box Side Shuffle 20/20

4 Slam Balls 20/20

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

12 SB Sit-ups

4 Man – Makers 35/25

8 Box Rockets 24/20

4 Slam Balls 20/20

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 11/09/2019


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)

In teams of 2 or 3

8 min AMRAP

4 Toes to Bar

3 Pull ups

2 Chest to Bar

1 Muscle Up (15 sec bar hang to skip)

Calories (Calories)

Calories

Metcon (Time)

Start at 12 (10 min cap)

6 Rds Alternate rds

100m Run

14 Dumbbell Snatches (50/35)

14 Push-Ups
If team of 2 do 4 rds alternate each rd

If team of 3 do all 6 rds

Metcon (Time)

Start at 25

10 min AMRAP

Buy in:

80ft Synchro Overhead Lunge 45/25

into-

15 Synchronized Zurcher Squats (135/75)

15 Synchronized G2 Overhead (45/25)

10 Synchronized Burpee Over Plate (45/25)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 11/8/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rds

Ski erg 100m

30 Single unders

5 Burpees

5 Dislocates

5 Med ball cleans

3 Ring rows/Dips

5 Ring kips

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Chest Stretch

Front rack stretch

Ankle stretch

Squat hold

Metcon

20.5: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 11/7/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 AB cals

Ski 100m

5 Burpees

7 Slam balls

5 Kb swings

10 Lunges

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Banded shoulder stretch

Wrist stretch

Front rack stretch

Ankle stretch

Weightlifting

Front Rack Lunge (5×6)

Metcon

Metcon (21 Rounds for reps)

21 MIN EMOM

MIN 1-KB swings 55/35

MIN 2-Cals AB

MIN 3- Med ball cleans 20/14
Rx+

KB 70/55

Med ball 30/20

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 11/6/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski erg 100m

20 Single unders

7 Jump squats

5 Burpees

5 dislocates

5 Hang power snatch

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Wrist stretch

Front rack stretch

Squat hold

Foam roll lats/tri’s

BBB

Teaching

Squat 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

Drive knees out elbows up while standing up

Weightlifting

7 MIN EMOM

Squat Snatch (7×2)

Metcon

Metcon (Time)

12-9-6-3-6-9-12

Squat snatch 95/65

Pull up
RX+

Strict/ Chest to bar

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Tuesday WOD 11/5/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

30 Single unders

3 Shoulder press/3 Push press

3 Push jerk /3 Split jerk

5 Pull ups

7 KB swings (american)

Mobility

30 seconds

Wall stretch with KB

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Calf stretch

Teaching

Push jerk + Split jerk

Stand tall

Create a good front rack

Catch breath adjust hands and feet

Weight in heels

Short dip drive knees out

Extend hips

Drive bar off shoulders

Move head out of the way

Punch hard

Jump under the bar

Jump feet out

Weightlifting

12 MIN EMOM

Push press + push jerk

Push jerk + split jerk

Push press + Push jerk till you can’t push press any more then move on to Push jerk + Split jerk Increase weight

Push press + push jerk (1×1 )

Push jerk+split jerk (1×1 )

Jerk complex

Metcon

Rest 2 Min between each AMRAP

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

4 Push jerks 155/105

4 Lateral burpees

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP

3 Push jerks 135/95

3 Lateral burpees

Metcon (AMRAP – Rounds and Reps)

2 MIN AMRAP

2 Push jerks 115/85

2 Lateral burpees

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday WOD 11/4/2019


Outcast CrossFit – CrossFit

Last week of the Open. 20.5 will be in our house with a BBQ after.

Warm-up (No Measure)

3 rds

Ski 100m

30 single unders

10 Dislocates

5 Burpees

5 Shoulder press

Mobility

30 sec

KB Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Single arm KB OH walk

Banded shoulder walk

Weightlifting

5 MIN EMOM

Looking for moderate weight but perfect form

Deadlift (5×3)

Metcon

Metcon (Time)

1000M Row

100 Double unders

750M Row

75 double unders

500m Row

50 Double unders

250m row

25 Double unders

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Sunday WOD 11/3/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

10 – 12 Cal Assault Bike

12 Tabata Rounds

Mountain Climbers

Hang Snatch – Bar

Ring Rows

Thruster – Bar

6 Tabata Rounds

Up Dog Down Dog

Spiderman Stretch

Chest Stretch

Mobility

30 Second Tabata

Pigeon Pose

Thread the Needle

Dislocates

PVC O/H Rig Stretch

Metcon (AMRAP – Rounds and Reps)

The Battle at Branded One “Chuck Kolpack”

6MIN AMRAP: (will be 8min)

(RX)

4 Toes to Bar

3 Pull Ups

2 Chest to Bar

1 Muscle Up (15 sec bar hang to skip)

6Min Max Calorie Row

(Scaled)

4 Knee Raises

3 Jumping Pull Ups

2 Pull Ups (15 sec bar hang to skip)

6 Min Max Calorie Row

REST 10 – 15 MINUTES

Metcon (Time)

The Battle at Branded One “KIM KELLER”

(RX)

3 Rounds: (will be 6rds)

100m Run

22 Dumbbell Snatches (50/35)

22 Push-Ups

(Scaled)

3 Rounds: (will be 6 rds)

100m Run

22 Dumbbell Snatches (35/20)

22 Knee Push-Ups

REST 10 MIN

Metcon (Time)

The Battle at Branded One “Michael Shaleen”

(RX)

Buy-in:

80ft Synchro Overhead Lunge (135/75)

2 Rounds:

10 Synchro Zurcher Squats (135/75)

10 Synchro Ground to Overhead (135/75)

10 Synchro Burpee Over Plate Worm(135/75)

(Scaled)

Buy-in:

80ft Synchro Overhead Lunge (75/30)

2 Rounds:

10 Synchro Zurcher Squats (75/30)

10 Synchro Ground to Overhead (75/30)

10 Synchro Burpee Over Plate Worm(75/30)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders