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

View Public Whiteboard

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
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.

Get your free Trial Class now!

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you.

Address:

3655 E Patrick Ln suite 600 Las Vegas, NV 89120

Phone Number:

Email: