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

View Public Whiteboard

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
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

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