WOD
Sunday WOD 12/16/2018
Outcast CrossFit – CrossFit
Warm-up (No Measure)
10 Cal Assault Bike
150M Ski Erg
12 Tabata
Jumping Jacks
Shoulder Press – Bar
Front Squat
Ring Rows
8 Tabata
Spiderman Stretch
Samson Stretch
Chest Stretch
Mobility
30 Sec Tabata
Childs Pose
Shoulder Distraction w/ band
Front Rack Stretch w/ band
Couch Stretch
Pigeon Pose
Hang From Rack
Metcon
Metcon (Time)
2 Rounds for Time:
12 Chest to Bar
200M Run
6 Bear Complex 125/85
200M Run
12 HSPU
200M Run
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Saturday WOD 12/15/2018
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Run 400m
12 tabata rds
20 Double unders
5 Med ball cleans
5 Burpees
6 Ring rows
Metcon
Metcon (Time)
10 min time cap
100 Russian Kb’s 55/35
50 KB Press
25 pull ups
Metcon (AMRAP – Rounds and Reps)
Start at 12
8 min Amrap
20 walking lunges
10 Push ups
Metcon (Time)
Start at 22
20/14 cal Assault bike
75 double unders
50 sit ups
75 double unders
50 sit ups
20/14 cal Assault bike
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Friday WOD 12/14/2018
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Ski erg 100m
Assault bike 10 cals
12 Tabata rds
Good mornings
20 double unders
10 lunges
7 kettlebells
20 Seconds
Jumping jacks
Childs pose
Sampson stretch
Spider man stretch
Knuckle drags
Mobility
30 Seconds
Wall stretch
Couch stretch
Pigeon pose
PVC rack stretch
Shoulder distraction
Teaching
Shoulder Press
Create a good rack position
Squeeze Bell
Drive bar off shoulders
Punch hard drive head through
Weightlifting
Thruster (5×3 IWES)
Metcon
Raise the Bar (AMRAP – Rounds and Reps)
AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Thursday 12/13/2018
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
Calf stretch
Hamstring stretch wall/rig
Banded hip stretch
BBB
Teaching
Deadlift
Weightlifting
Deadlift (7×3)
Metcon
Boom Box (AMRAP – Rounds and Reps)
AMRAP 15:
300m run
20 Box Jumps (24/20)
10 Deadlifts (245/165)
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Wednesday WOD 12/12/2018
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
Mobility
30 seconds
Wall stretch
Ankle stretch
Couch stretch
Pigeon Pose
Chest stretch
Hang from bar
Core
5×5 Ab roller
Teaching
Clean and jerk
Patient pull
Keep bar close
Stand tall
High elbows
Good rack position
Shallow dip
Stand tall
punch hard
Jump underneith
Weightlifting
Clean and Jerk (1×2 )
Clean and Jerk (1×1 )
Metcon
115/85
Wiped Clean (5 Rounds for time)
5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Tuesday WOD 12/11/2018
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Run 200m
Bike 10 cals
12 tabata rds
5 Dislocates
5 Kettle bell swings
10 Hang power snatch
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
PVC rack stretch
Chest stretch
Hang from bar
BBB
Core
5 Tabata rds
Plank holds
Teaching
Power snatch
Patient off the ground
Stand tall
Punch hard at the top
Overhead squat
Push up hard against bar
Drive hips back and knee’s out
Squat snatch
Drop under bar
Move feet out
Weightlifting
Spend about 10/15 minutes warming up movements
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
-
Ross Vivion
Founder/ Head coach -
Kristine Peterson
Coach/Office manager -
Jeff Rosgen
Coach -
Cecily Martinez
Coach
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.”
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.”
Certifications
CrossFit Level 1
Certifications
Level 1
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