WOD
Monday WOD 6/24/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Ski 100m
Bike 10 cals
12 tabata rds
5 Burpees
5 Hang squat clean
7 Hollow body rocks
20 Single unders
20 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Childs pose
Push-up to Down Dog
Calf stretch
Knuckle drags
Hang from bar
Mobility
30 sec
Wall stretch
Couch stretch
Pigeon pose
Front rack stretch
Ankle stretch
V-ups
BBB
Plate squats
Monthly Challenge
Chin ups 5×5
Teaching
Back Squat
Keep chest up
Keep upper back tight
Use bottom of squat to drive out of the bottom
Drive knees drive elbows forward
Weightlifting
Back Squat (1×5 @60%)
Back Squat (1×4 @70%)
Back Squat (1×3 @80%)
Back Squat (1×2 @90%)
Metcon
Run/T2B/BS (Time)
400m Run
30 Toes to bar
15 Back Squats 65% of 1RM
400m run
24 Toes to bar
12 Back Squats 65% of 1RM
400m Run
18 Toes to bar
9 Back Squats, 65% of 1RM
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Sunday WOD 6/23/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Ski erg 100m
Assault bike 10 cals
12 Tabata rds
Jumping Jacks
KBS
DU’s
Goblet Squats
20 Seconds
Childs pose – 3 way
Sampson stretch
Spider man stretch
Calf stretch
Knuckle drags
Mobility
30 Seconds
Wall stretch
Couch stretch
Pigeon pose
Wrist stretch
Chest stretch
PVC rack stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2, COMPLETE:
20 MIN AMRAP :
50 Battle Ropes
40 DU’S
30 Air Squats
20 DU’S
10 Hollow Body Rocks
Teammates alternate movements and complete all reps of that movement.
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Saturday WOD 6/22/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Run 200m
15 tabata rds
20 Single unders
5 Shoulder press
5 Chin ups
10 Lunges
5 Kettle bells
Metcon
Metcon (AMRAP – Rounds and Reps)
8 MIN AMRAP
Teams of 2
Each person does full rd
1 Russian KB 70/55
1 lunge each leg
2/2,3/3,4/4……..
Metcon (Time)
Start at 12 (12 MIN Cap)
4 rds
Row 250
15 burpees
15 push press 95/65
Metcon (Time)
Start at 27
25 box jumps 24/20
Run 100m
100 Double unders
20 Box jumps
Run 100m
80 Double unders
15 box jumps
Run 100m
60 Double unders
10 box jumps
Run 100m
40 Double unders
5 box jumps
Run 100m
20 Double unders
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Friday WOD 6/21/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Ski erg 100m
Assault bike 10 cals
12 Tabata rds
20 Single unders
5 Burpees
10 Dislocates
5 Hang power snatch
20 Seconds
Jumping jacks
Childs pose
Sampson stretch
Spider man stretch
Side lunge
Calf stretch
Knuckle drags
Mobility
30 Seconds
Wall stretch
Couch stretch
Pigeon pose
Wrist stretch
Chest stretch
PVC rack stretch
Monthly Challenge
Chin ups 5×5
Teaching
Power snatch
Patient pull
Keep shins vertical
Clear shins keeping chest angel
Pull bar in to your hips
Shrug/High elbows/Fast elbows
Jump under bar
Keep chest up in catch
Punch hard and push up at the top
Weightlifting
Power Snatch (5×2 IWES touch n go )
Metcon
Metcon (Time)
3 Rds
21 Wall Balls 20/14
18 Chest-to-bar Pull-ups
15 Power snatch 115/85
12 Handstand push ups
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Thursday WOD 6/20/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
Assault bike 10 cals
Run 100
12 Tabata rds
5 Kb swing
20 Double unders
10 lunges
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
Monthly Challenge
Chin up 5×5
Teaching
Front rack lunge
Elbows up
Brace core
Step forward and out
Drive back off front foot
Weightlifting
Front Rack Lunge (5×6 )
Metcon
Teams of 2
Metcon (Time)
2 Rounds
Row 500 Meters
Run 400 Meters
Then:
50 box jumps over 24/20
50 Bar facing burpees
50 Deadlifts 225/155
50/35 cals bike
Then
20 cals on the ski erg
Split reps in half
person 1 rows 250 then person rows 250 then person runs 200m then person 2 runs 200m for
the first portion.
Second portion both partners have to do half the reps but can break the reps up how you want.
Ski erg is 10 and 10
Cool down
Air dyne 3 min
FR- Low back /quads
LB- shoulders
Wednesday WOD 6/19/2019
Outcast CrossFit – CrossFit
Warm-up (No Measure)
AB 10 cals
Ski erg 100m
12 Tabata rds
Dislocates
20 Double unders
10 Lunges
5 Slam balls
20 sec
Jumping jacks
Childs pose
Spider man stretch
Samson stretch
Knuckle drags
Toe touches
Mobility
30 seconds
Wall stretch
Couch stretch
Pigeon Pose
Ankle stretch
Banded hip stretch
Plate squats
BBB
Monthly Challenge
Chin up 5×5
Teaching
Hang power clean
Drive hips back
Keep bar close to legs
Bar behind shoulders
Stand up getting hip extension
Shrug/High elbows/ Drop under
Fast elbows
Catch above parallel
Weightlifting
Hang Power Clean (1×1)
Warm up to workout weight
Metcon
Hang power clean EMOM (AMRAP – Reps)
20 MIN EMOM
2 Hang Power Clean 205/145
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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