Thursday WOD 2/11/2016

Warm-up

Row 4x100mm rest 20 sec

10 double unders

10 walking lunges

10 kettle bells

5 burpees

Core

9 tabata rds

V-ups

Gymnastics

18 Ring rows

3×6

Weightlifting

Deadlift (3×3 @70%)

Deadlift (2×2@ 80%)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Cool down

FR-Low back/butt/hamstring/calves

Wednesday WOD 2/10/2016

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

5 med ball cleans

Hollow body to superman

handstand hold

10 double unders

Core

9 tabata rds

Pass throughs

Gymnastics

Ring rows

17

2×6 1×5

Weightlifting

Work up to a heavy weight on this complex

Front squat

Push jerk

split jerk

Front squat/Push jerk/ split jerk (find a heavy weight on this complex )

complex

Metcon

Metcon (AMRAP – Reps)

10 min Amrap

1-3-5-7-9…..

Clean and jerk 155/105

Toes to bar

Cool down

Air dyne 3 min

FR-legs/low back

LB-shoulders/forearms

Tuesday WOD 2/9/2016

Warm-up

Air dyne 5×20 sec rest 10

12 Tabata rds

Handstand hold

10 walking lunges

5 pull ups

5 ring dips

Core

9 tabata rds

10 Grasshoppers

Gymnastics

16 ring rows

4×4

Weightlifting

Push Press (3×3 @60%)

Push Press (2×2@70%)

Push Press (2×1 @80%)

Metcon (Time)

75 Overhead squats 75/55

Run 800

75 Push press 75/55

Run 800m

Cool down

Row 500m

LB-shoulders/chest/forearms/back

Monday WOD 2/8/2016

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

5 Kettle bells

5 broad jumps

5 pull ups

5 ring dips

Core

9 tabata rds

Alternate Side plank

Gymnastics

15 Ring rows

3×5

Weightlifting

Back Squat (3×3 70)

Back Squat (2×2 @ 80)

Back Squat (2×1 90%)

Metcon (Time)

50-35-20

Wallballs

100-70-40

Double unders

Then:

20-15-10

Chest to bar

Box jump 24/20

Cool down

Row 500m

FR-quads

LB-shoulders

Sunday WOD 2/7/2016

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

shoulder press – empty bar

back squat

hang clean

broad jump

Core

9 tabata rds

mason twists

Metcon

Metcon (5 Rounds for reps)

400M Run

3 Bear Complex 125/85

(power clean, front squat, push press,

back squat, push press)

Max O/H Walking Lunges 45/25

(unbroken)

Score for each round is max # of Lunges

Cool down

3 min airdyne

foam roll hamstrings/back

Friday WOD 2/5/2016

Warm-up

Row 3x200m rest 20 sec

12 Tabata rds

5 wall balls

5 pull ups

Handstand hold

5 pushups

Core

9 tabata rds

3 rds toes to bar

6 rds lying toes to bar

Gymnastics

Ring rows

14 (2×5 1×4)

Weightlifting

Push Press (3×3 @70%)

Push Press (2×2 @80%)

Push Press (2×1 @90%)

Metcon (Time)

70 Russian kettle bells 55/35

50 grass hoppers

30 shoulder to overhead 135/95

10 HSPU

30 Shoulder to overhead

50 Grasshoppers

70 Russian kettle bells

Cool down

LB-shoulders/chest

Thursday WOD 2/4/2016

Outcast CrossFit – CrossFit

Warm-up

Row 50x100m rest 20 sec

12 Tabata rds

5 med ball cleans

5 Good mornings

5 broad jumps

10 double unders

Core

9 tabata rds

Alt knees to elbows

Gymnastics

Ring rows

13-2×5 1×3

Weightlifting

Clean and Jerk (1 rep max )

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

5 squat cleans 115/85

10 deadlifts

15 box jumps 24/20

Cool down

Row easy 500m

FR-quads/hamstrings/low back calves

Wednesday WOD 2/3/2016

Outcast CrossFit – CrossFit

Warm-up

Air dyne 5×20 sec rest 10 sec

12 Tabata rds

10 double unders

5 burpees

5 Wallballs

5 push ups

Core

9 tabata rds

plank hold

Gymnastics

Ring rows

12 2×6

Weightlifting

Deadlift (3×3 @60%)

Deadlift (2×2 @70)

Deadlift (2×1 @ 80%)

Metcon

Metcon (Time)

12 Min AMRAP

30 double under

20 push ups

10 toes to bar

Cool down

FR-calves

LB-Shoulders/chest

Tuesday WOD 2/2/2016

Outcast CrossFit – CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

5 Kettle bells

5 Ring rows/ring dips

Overhead squat pvc

10 lunges

Core

9 tabata rds

pass throughs

Gymnastics

Find a max set of ring rows

Weightlifting

make or miss count it as a rep and move on quickly.

Full snatch

Snatch (3×3 @60%)

Snatch (2×2 @70%)

Snatch (2×1 @80%)

Metcon

Metcon (AMRAP – Reps)

9 Min AMRAP

1,3,5,7,9……

Power snatch 95/65

Muscle up
1-2 reps

3-8 reps

5-20 reps

and so on.

Cool down

Row easy 500m

LB-shoulder/chest/ upper back

Outcast CrossFit

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