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
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: