Thursday WOD 9/3/2015

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

5 KB

5 SDHP

5 Med ball clean

Handstand hold

Core

9 Tabata rds

Hollow body hold

Weightlifting

10 MIN EMOM

1 clean and jerk

Increase weight each round

Metcon (Time)

Run 400m

10 clean and jerks 225/155

then:

10 rounds

5 pullups

10 push ups

15 air squats

then:

10 clean and jerks

Run 400m

Cool down

Easy 500m row

Wednesday WOD 9/2/2015

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

5 Broad jumps

5 wallballs

5 ring dips

10 double unders

Core

9 Tabata rds

V-ups

Weightlifting

Find a 25M heavy non stop sled push

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

50M sled push 135/95

Row 100M

50 double unders

Cool down

FR-calves/quads

Row easy 500m

Tuesday WOD 9/1/2015

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 rest 20 sec

12 Tabata rds

5 Kettle bells

5 Broad jumps

5 Pull ups

5 Push ups

Core

9 Tabata rds

Seated DB shoulder press

Weightlifting

Front Squat (3 x 3 @70)

Front Squat (2 x 2 @ 80)

Front Squat (2 x 1 @ 90)

Metcon

Metcon (Time)

3 rds

15 power cleans 115/75

15 burpees

Run 100m

Cool down

Row easy 2 min

FR quads

LB forearms

Monday WOD 8/31/2015

Warm-up

Row 5x100m rest 20 sec

3 rds-5 pull ups/10 push ups/15 air squats

Core

9 Tabata rds-7 sit ups with med ball

Weightlifting

Deadlift (1×1 Find a heavy deadlift )

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
75/55

Cool down

3×5 good mornings

FR- Hamstrings

LB- Forearms

Sunday WOD 8/30/2015

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec

9 Tabata rds

5 Burpees

6 DB alt Snatch

8 Jump Lunge

Core

9 Tabata

Plank Holds

Metcon

Metcon (AMRAP – Reps)

20 Min Amrap

100M Run

1 Turkish Get Up (1,2,3…)

2 Power Snatch 75/55 (2,4,6…)

3 Front Rack Lunge 75/55 (3,6,9…)

(add 1 TG, 2 PS, 3 Lunge ea. rd)

Cool Down

500m easy row

20 dislocates

6 couch stretch (alt legs)

Friday WOD 8/28/2015

Outcast CrossFit – CrossFit

Warm-up

Run 5x100m rest 20 sec

12 Tabata rds

5 wall balls

10 walking lunges

Double unders

Handstand hold

Core

9 Tabata rds

Mason twists

Weightlifting

Push Press (3×3 @65%)

Push Press (2×2 @75%)

Push Press (2×1 @90%)

Metcon

Metcon (20 Rounds for reps)

20 MIN EMOM

10 Burpees (even minutes)

10 Box jumps 24/20 (odd minute)

Cool down

Air dyne 3 min

FR calves

Thursday WOD 8/27/2015

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

Kipping practice

squat holds

5 ring dips

Double unders

Core

9 Tabata rds

Alternating Knees to elbows

Weightlifting

Front Squat (3×3 @70%)

Front Squat (2×2 @80%)

Front Squat (2×1 @ 90)

Metcon (Time)

15-12-9

Back squat 225/155

Bar muscle ups

Cool down

Row easy 500m

FR quads

LB shoulders

Wednesday WOD 8/26/2015

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 rest 10 sec

12 Tabata rds

slam balls

Double unders

burpees

5 pullups

Core

9 Tabata rds

V ups

Weightlifting

Push Jerk (7×1 Increase weight each rd)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

3 cal row

3 push jerk @ 65%

Increase 3 reps on both every rd.
Use 65% of the highest weight you got from the 7×1

Cool down

Run easy 400m

LB-shoulders

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