WOD
Friday WOD 2/15/2019
Outcast CrossFit – CrossFit
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
Founder/ Head coach -
Kristine Peterson
Coach/Office manager -
Jeff Rosgen
Coach -
Cecily Martinez
Coach -
Ryan Brockway
Caoch -
Shannon Schleifer
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
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.
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!
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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Address:
3655 E Patrick Ln suite 600 Las Vegas, NV 89120
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