WOD

Friday WOD 2/15/2019

Outcast CrossFit – CrossFit

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Warm-up (No Measure)

Ski erg 100m

Assault bike 10 cals

12 Tabata rds

Good mornings

20 Single unders

10 SDHP (bar)

5 burpees

20 Seconds

Jumping jacks

Childs pose

Sampson stretch

Spider man stretch

Side lunge

Knuckle drags

Core

6 Tabata rds

Plank holds

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Hamstring stretch

Calf stretch

Teaching

Sumo deadlift high pull

Start position

Chest up/Butt down/ Knees out

Stand up clearing shins

Past knees stand tall

Hip extension

pull with arms to clavicle

Elbows high and outside to finish

Weightlifting

Russian KB swing (1×50)

Metcon

Rest 2 min between each AMRAP

SDHP/DU (AMRAP – Rounds and Reps)

4 Min AMRAP

10 SDHP 75 /55

30 Double unders

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

10 SDHP 75/55

10 Box jumps 24/20

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

30 Double unders

10 Box jumps 24/20

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday 2/14/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike

Run 100

12 Tabata rds

10 Lunges

20 Double unders

5 Med ball clean and press

7 Ring rows

20 sec

Jumping jacks

Sampson stretch

Spiderman stretch

Childs pose

Down dog up dog

Knuckle drags

Core

6 Tabata rds

Plank holds

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Calf stretch

Ankle stretch

Banded hip stretch

Shoulder Distraction

Metcon

V day fun (AMRAP – Rounds and Reps)

30 Min AMRAP

Teams of 2

1200m run

100 Wall Ball Shots, 20/14

50 Burpees

25 Bar Muscle-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 2/13/2019

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

Core

6 Tabata rds

plank holds

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Ankle stretch

Chest stretch

Wrist stretch

Front rack stretch

Teaching

Snatch

Chest up knee’s out

Clear shins

Keep chest up

keep arms extended

Stand tall

Hip contact and extension

Drop under

Weightlifting

Power Snatch (1×1 )

Snatch (1×1 )

Squat Snatch (1×1 )

Metcon

Metcon (AMRAP – Reps)

Every 30 seconds for 20 min

1:00 1 Power Snatch

:30 1 Squat snatch
Select the same weight for both. If you miss 2 drop down in weight.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Tuesday 2/12/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Bike 10 cals

Ski erg 100m

12 Tabata rds

Single unders

5 Push press

5 Ring rows

5 KB swings

Dislocates

Jumping jacks

Samson stretch

Spiderman stretch

Arm circles

Knuckle drags

6 tabata rds

Plank holds

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Chest stretch

Calf stretch

Teaching

Push press

Good rack position

Slight dip

Don’t let elbows drop

Keep torso straight

Keep weight in heels

Stand tall

Wait for hip extension

Drive head through

Punch hard at the top

Weightlifting

Push Press (2×3 @65)

Push Press (1×3 @70)

Push Press (1×3 @75)

Push Press (1×3 @80)

Push Press (1×2 @85)

Metcon

Run/PushP/Pullup (Time)

3 Rds

400m run

12 Push Press 115/85

12 Pull-ups

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Monday WOD 2/11/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

Bike 10 cals

12 tabata rds

5 Dislocates

5 Med ball cleans and press

5 Burpees

20 double unders

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Side lunge

Knuckle drags

Core

6 tabata rds

Plank holds

Mobility

30 sec

Wall stretch

Couch Stretch

Pigeon Pose

Hamstring stretch rig

Chest stretch

Wrist stretch

Plate squat

BBB

Teaching

Squat clean

Patient pull

Stay over bar

Stand tall/Get extension

Shrug/high Elbows

Drop under bar

Catch with elbows up

Weightlifting

Squat Clean (6×3)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Sunday WOD 2/10/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

10 Cal Assault Bike

12 tabata rds

Mountain Climbers

Hand Release Push Ups

Goblet Squats

KBS
20 Seconds

Childs Pose – 3 way

Spiderman Stretch

Samson Stretch

Hamstring Stretch each Leg

Mobility

30 Seconds

Pigeon Pose

Chest Stretch

Couch Stretch

Calf Stretch

Wall Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 3, Complete 25 Min Amrap of:

200M Prowler Push 105/65

25 Bench Press 95/65 (mens bar)

25 Wall Balls 20/14

100 Battle Ropes

Teams complete in waterfall fashion, teammates can not move onto next move until tagged by a teammate.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders


Ross Vivion
Certifications

CrossFit Level 1

CrossFit Level 2

CrossFit Olympic Weightlifting 

Ross Vivion – Ross is the Owner and Head Coach at Outcast CrossFit. He’s also someone who set a goal and did whatever it took to make it happen. When Ross started training, he found traditional workouts to be boring and mundane. But once he discovered CrossFit, that all changed! He fell in love with it, and gradually recruited others to join him. Before he knew it, Ross had gathered enough people to open his own gym.

As a coach, Ross considers himself a jack of all trades. He’s very well-rounded yet constantly looking for ways to improve. “I’m very passionate about competing and seeing people compete. I’m very quiet but super competitive.”

 

Kristine Peterson
Certifications

CrossFit Kids

CrossFit Level 1

CrossFit Level 2

Kristine Peterson – Kristine is a woman of many talents. She teaches CrossFit, CrossFit Kids, and ensures our facility runs smoothly as the resident Office Manager. Kristine has multiple endurance competitions under her belt including three half marathons, two triathlons, and two Ragnar races. She started CrossFit in 2009 and it completely changed her life. She experienced a drastic physical and mental transformation is such a short amount of time. She couldn’t wait to share her story and knowledge with others.

“I am a wife, mother, aunt, and friend to amazing individuals I consider family because that’s what CrossFit is all about. We are a supportive community that encourages each other to do better. Not a day goes by that I don’t love my job.”

Jeff Rosgen
Certifications

CrossFit Level 1

Certifications

Level 1

I am a CF-L1 trainer, a wife, and a mother to two boys. I started crossfit in 2013. Before I discovered crossfit I tried so many exercise routines and programs but none of them gave me the push I was looking for. After one of my very first workouts at Outcast I remember thinking to myself, “I could have done better… so I’m going come back and do better!” And to this day I have kept that same mentality; strive to be better. I believe this is what inspired me to become a coach. Everyone at Outcast is there to become a better version of themselves and being able to help people in that process is so rewarding.

Outcast Crossfit has brought me so much more than fitness. It has given me some of the most amazing friends I could ever ask for. The community is so warm, welcoming, and fun. No other box can compare!
Favorite movement- Rope climbs
Certifications

Level 1

What got you into CrossFit?
A good friend of mine was doing CrossFit for sometime and although I rejected the idea, the thought of being guided through movements and workouts was a big appeal. The things that sealed the deal was that the programming. The thought that I would never have to think about, “what will my workout be today” and that I could see my progress through the use of benchmarks – I’ve been hooked ever since

How long have you been doing CrossFit?
I started summer of 2015.

Why OCF: I quickly realized that their vibe and the relaxed atmosphere was where I wanted to be !!
Why do you like to coach: I find it inspiring when athletes are able to push them selves beyond what they thought they could do. Having a small part in this is a privilege. Seeing athletes reach their goals.
Favorite movements: muscle up and the Snatch – I love these movement not because I am great at them but because they need constant attention and skill development. you can always improve!

Shannon Schleifer
Certifications

CrossFit Level 1

Shannon Schleifer – Shannon’s more than a coach, she’s a former junior elite gymnast. She spent 25 years away from competition, and CrossFit was the only thing that could bring her back. It was love at first lift. She began to spend more time at the gym and realized her gymnastics skills could be an asset to herself and others.

Since joining Outcast CrossFit, Shannon’s been having a ball! She really enjoys the people and is grateful to have them in her life.

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