WOD
Monday WOD 4/22/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Ski 100m
Bike 10 cals
12 tabata rds
5 Ring rows
5 Med ball cleans
5 Burpees
20 double unders
20 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Childs pose
Push-up to Down Dog
Side lunge
Knuckle drags
Mobility
30 sec
Wall stretch
Couch stretch
Pigeon pose
Wrist stretch
Ankle stretch
10 Plate squats
BBB
Monthly Challenge
30 Russian kb Swings
Teaching
Front squat
Elbows high
Tight core
Controlled decent
Knees out
Hips through on way up
Weightlifting
Back Squat (7×2 IWES)
Metcon
BMU/BS (Time)
5 Rds
6 Bar Muscle-ups
6 Back Squats at 80% of 1RM
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Sunday WOD 4/21/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Ski 100m
Bike 10 cals
12 tabata rds
High Knees/Run in place
Single arm DB/KB Press
Lunges
Hanging Knee ups
20 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Calf Stretch
Ring shoulder distraction
Mobility
30 Seconds
Child Pose
Pigeon Pose
Chest Stretch
Couch Stretch
Hamstring Stretch on Wall
Wall Stretch
Weightlifting
Turkish Get Up (1×1)
1×1 = right&left side
Metcon
Metcon (AMRAP – Rounds and Reps)
22 MIN AMRAP:
5 Right Turkish Get up
5 Left Turkish Get up
7 Right Step up w/DB or KB 20″
7 Left Step up w/DB or KB 20″
11 Mason Twist w/DB or KB
35reps/round
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Saturday WOD 4/20/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Run 200m
15 tabata rds
20 Double unders
5 Push press
5 Ring rows/Pull ups
5 Good mornings
5 burpees
Metcon
Kellie’s BDAY Bash (AMRAP – Rounds and Reps)
27 MIN AMRAP
Run 400m
4 burpees
20 pullups
35 double unders
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Friday WOD 4/19/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Ski erg 100m
Assault bike 10 cals
12 Tabata rds
5 burpees
Handstand hold
20 Single unders
5 Med ball cleans
20 Seconds
Jumping jacks
Childs pose
Sampson stretch
Spider man stretch
Side lunge
Knuckle drags
Monthly Challenge
30 Russian KB swings
Mobility
30 Seconds
Wall stretch
Couch stretch
Pigeon pose
Hamstring stretch
Chest stretch
Med ball OH stretch
Teaching
Front squat
Elbows up
Keep chest up
Keep core tight
Drive knees out
Stay back in your heels
Weightlifting
Front Squat (3×3)
Front Squat (2×2)
Front Squat (1×1)
Metcon
Run/WB/HSW (Time)
4 Rounds
400m run
25 Wall Balls 20/14
60ft HSW
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Thursday WOD 4/18/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Assault bike 10 cals
Run 100
12 Tabata rds
5 Slam balls
20 Double unders
5 SDHP (empty bar)
7 Ring rows
20 sec
Jumping jacks
Sampson stretch
Spiderman stretch
Childs pose
Down dog up dog
Knuckle drags
Hang from bar
Mobility
30 seconds
Wall stretch
Couch stretch
Pigeon pose
Wrist stretch
Hamstring stretch wall & rig
Calf stretch
Ankle stretch
Monthly Challenge
30 Russian KB swings
Teaching
Deadlift
Lift bar off the ground
Keep bar close
Keep tension in the hamstrings
Pull shoulders back and chest up
When bar passes knees drive hips through
Weightlifting
Deadlift (5×5 )
Metcon
Teams of 2
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
In teams of 2
1 Round of “Mary”
5 Deadlift 135/95
Increase deadlift weight by 20/10 each rd
Deadlifter finishes the round then starts the next rd
Mary
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Thursday WOD 4/18/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Assault bike 10 cals
Run 100
12 Tabata rds
5 Slam balls
20 Double unders
5 SDHP (empty bar)
7 Ring rows
20 sec
Jumping jacks
Sampson stretch
Spiderman stretch
Childs pose
Down dog up dog
Knuckle drags
Mobility
30 seconds
Wall stretch
Couch stretch
Pigeon pose
Wrist stretch
Hamstring stretch wall & rig
Calf stretch
Monthly Challenge
30 Russian KB swings
Teaching
Deadlift
Lift bar off the ground
Keep bar close
Keep tension in the hamstrings
Pull shoulders back and chest up
When bar passes knees drive hips through
Weightlifting
Deadlift (6×3 )
Metcon
Teams of 2
Hi Cindy (AMRAP – Rounds and Reps)
20 min AMRAP
In teams of 2
1 Round of “Cindy”
5 Deadlift 135/95
Increase deadlift weight by 10/5 each rd
Deadlifter finishes the round then starts the next rd
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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3655 E Patrick Ln suite 600 Las Vegas, NV 89120
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