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

View Public Whiteboard

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

View Public Whiteboard

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
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.

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