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Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec 12 Tabata rds 10 Double unders 5 broad jumps 5 pull ups 5 ring dips Core

9 tabata rds Gymnastics

Pull ups Weightlifting Back Squat Back Squat Back Squat Metcon Metcon (Time)

12 Cool down

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec 12 Tabata rds 10 Double unders 5 broad jumps 5 pull ups 5 ring dips Core

9 tabata rds Gymnastics

Pull ups Weightlifting Back Squat Back Squat Back Squat Metcon Metcon (Time)

12 Cool down

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec 12 Tabata rds 10 Double unders 5 wall balls 10 walking lunges 5 broad jumps Core

9 tabata rds Hollow body hold Gymnastics

Pull ups Weightlifting Front Squat (3×3 @ 70) Front Squat (2×2 @ 80) Back Squat (2×1 @ 90) Metcon Metcon (Time)

3 rds 21 Toes to bar 15 Kettle bells 9 muscle ups Cool down

Row easy 500m FR-quads LB-forearms

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 rest 10 sec 12 Tabata rds 5 slam balls 5 broad jumps 5 push ups 5 ring dips Core

9 tabata rds Plank holds Metcon Kellie’s BDAY Bash (AMRAP – Rounds and Reps)

27 MIN AMRAP Run 400m 4 burpees 20 pullups 36 double unders Cool down

AD 3 min FR-calves LB-forarms

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec 12 Tabata rds Handstand hold 10 double unders 5 burpees 10 walking lunges Core

9 tabata rds Lying toes to bar Gymnastics

Pull ups -20 4×5/2×10 Weightlifting Push Jerk (10×2 Increase weight each set )

From the rack 1 push jerk 1 split jerk Metcon Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP 10 cal row 10 Push jerk 135/95 10 box jumps Cool down

Air…

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec 12 Tabata rds 10 Double unders 5 Med ball cleans 5 Burpees 10 walking lunges Core

9 tabata rds Pass throughs Gymnastics

Pull ups-20 4×5/2×10 Weightlifting Power Clean (5×3 touch and go increase weight each set ) Front Squat (4×2 increase weight each set) Squat Clean (5×2 touch and go increase weight each set ) Metcon 500m Row (Time)

Max Effort…

Warm-up

Run 2x400M rest 20 sec

9 Tabata rds

wall balls

burpees

tuck jumps

Core

9 tabata rds

rocking hollow body

Metcon (Time)

In teams of 2 complete 20 rounds of:

5 Med Ball Cleans 20/14

7 Push Press 75/55

11 Bar Jump Overs

Partners alt. between movements

Cool down

Warm-up

Run 400 & Row 500m

20 Kettle bells

20 box jumps

Warm up to a heavy squat

Metcon (Time)

20 Back squats 225/155

2 Mile run

20 back squat

Metcon

2 separate work outs and times.

Start the 2nd WOD on the next minute.

Metcon (Time)

30 Burpees

30 chest to bar

30 Handstand push ups

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 Double unders

5 broad jumps

5 pull ups

5 ring dips

Core

9 tabata rds

Gymnastics

Pull ups-20

4×5

2×10

Weightlifting

Shoulder Press (3×3 @60)

Shoulder Press (2×2 @70 )

Shoulder Press (2×1 80)

Metcon (Time)

6 RDS

25 sit ups/15 GHD

5 muscle ups

OR both of these. Doesn’t  matter what you do first. Metcon (Time)

16x100m row rest 30 sec per round

Metcon…

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec 12 Tabata rds 10 Double unders 5 burpees 5 kettle bells 5 ring dips Core

9 tabata rds Hollow body hold Gymnastics

Pull ups-18 3×6/2×9 Metcon Cool down

FR-calves LB-shoulders Metcon (AMRAP – Reps)

100ft handstand walk Run 1600m 80 ft HSW Run 800m 60 FT HSW Run 400m 40 ft HSW Run 200m 20 ft HSW Run 100m Every 10 FT during the HSW =1 rep Every 100M during run…

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 Double unders

10 DB snatch (light dumbbell)

5 Burpees

5 ring dips

Core

9 tabata rds

Plank holds

Gymnastics

Pull ups-16

4×4 2×8 1×16

Weightlifting

Back Squat (3×3@ 70)

Back Squat (2×2 @80)

Back Squat (1×10)

pick a weight you think you can do 10 straight at.

Metcon (Time)

5 RDS

6 Power snatch 135/95

2 rds of cindy

5 pull up

10 push ups

15 Air squats

C…

Outcast CrossFit – CrossFit

Warm-up

AD 5×20 rest 10 sec 12 Tabata rds 10 Double unders 5 broad jumps 5 pull ups 5 ring dips Core

9 tabata rds Alt Knees to elbows Gymnastics

Pull ups 15 1×10 1×5 3×5 Weightlifting Deadlift (3×3 @60 ) Deadlift (2×2 @70) Deadlift (2×1 @80) Metcon Metcon (Time)

3 RDS 21 wall balls 14 HSPU 7 Deadlifts 315/205 Cool down

Empty bar good mornings FR-low back/butt/hamstrings/calves

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

10 Double unders

5 Med ball cleans

5 burpees

5 ring dips

Core

9 tabata rds

L-sit

Gymnastics

Push ups

14/2×7

Weightlifting

10 MIN EMOM

1 squat clean

Increase weight each set

DUB Squat (Time)

3 RDS

50 Double unders

8 Squat cleans 135/95

Cool down

Row easy 500m

FR-claves/quads