Thursday WOD 7/30/2015

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Get stations set up

Then:

Run 200m

5 broad jumps

5 Kettle bells

10 walking lunges

5 Knees to elbows

5 Push press

5 wallballs

5 Burpees

10 Double unders

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool down

Run easy 400m

Wednesday 5/29/2015

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Air dyne 3×20 rest 10 sec

12 Tabata rds

5 burpees

5 pullups

3 HSPU Hold remaining time

5 Med ball cleans

Core

9 Tabata rds

6 V-ups

Weightlifting

Shoulder Press (3×3 @65%)

Shoulder Press (2×2 @ 75%)

Metcon (Time)

10-1

Shoulder Press

Strict pullup

Cool down

Row 500m

LB shoulders/chest

Tuesday 7/28/2015

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

Empty bar Good mornings

5 Jump squat

5 Pullups

OHWL with PVC

Core

9 Tabata rds

Plank holds

Weightlifting

Deadlift (3×3 @75%)

Deadlift (2×2 @85%)

Metcon (Time)

80 Wallballs 20/14

60 Pushups

40 Pistols Alternating

20 OHS 135/95

Cool down

Air dyne 3 min

3×5 empty bar Good mornings

FR-low back hamstrings

LB shoulders/ chest

Monday 7/27/2105

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

4 x 100m row Rest 20 sec

12 Tabata rds

10 Double unders

5 Med ball cleans

5 strict pull ups

Handstad hold

Core

6 Tabata rds

Lying toe to bar

Weightlifting

10 Attempts to find a heavy

Clean and Jerk

(Bar counts)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

3 Clean and Jerk (205/135)

20 Abmat sit ups

Cool down

Easy Pace 400M (As A group)

FR quads

Saturday 7/25/2015

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Partners

Run 4 x 200 switch every 200m

40 Burpees between 2 people switch every 5 reps

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

“Cindy”

5 pull ups

10 push ups

15 Air squats

Switch every movement.
RX+ wear a vest

Friday WOD 7/24/2015

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Air dyne 5×20 rest 10

12 Tabata rds

5 burpees

10 Walking lunges

5 KB

5 Pullups

Core

8 Tabata rds

Flutter kicks

Weightlifting

Front Squat (3 x 3 @ 65%)

Front Squat (2 x 2 @75 )

Metcon (Time)

4 rds

15 floor press 135/95

Run 200m

60 double unders

rest 90 sec

Cool down

Air dyne 3 min

LB chest

FR calves

Thursday WOD 7/23/15

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Row 3x150m Rest 20 sec

12 Tabata rds

5 push ups

5 squat jumps

5 Grasshoppers

Handstand hold

Core

9 Tabata rds

Plank hold

Weightlifting

Push press

5/4/3/3/2

5-60% 4-70% 3-75% 2-80%

Metcon (AMRAP – Rounds and Reps)

15 Mim AMRAP

15 Wallballs

12 Pull ups

9 Kettle bells

6 HSPU

Cool down

Run easy 400m

FR quads

LB shoulders

Wednesday WOD 7/22/15

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 Walking lunges

3 Handstand pushups/HSH

5 Kettle bells

10 Double unders

Core

9 Tabata rds

Hollow body hold

Weightlifting

5 MIN EMOM @65%

Full snatch on the min

Power snatch on the half min :30

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool down

Air dyne 3 min

LB-Forearms

Tuesday WOD 7/21/15

**CrossFit WITH A FRIEND**
Wanting to try Crossfit, but a little nervous about it? Grab a FRIEND and sign up for the Two-On-One Personal Training Introduction Classes! In these 6 classes, you will learn all the vocabulary, technique, form, and training you need to kickstart your CrossFit journey! Typically, the intro classes are $100 for one person, but for the first 6 duos to sign up at the beginning of every month, it will only be $50 each! This is an excellent opportunity to ease your way into CrossFit and it will be even more fun with a friend! Sign up now to get started! Send an email to Outcastcrossfit@gmail.com and we will respond to back to you.

Also take advantage of Open gym from 130pm-430pm Monday, Wednesday, and Friday. Also the 530am class is up and going. If your an early bird or need to get in before work come on in.

Warm-up

Air dyne 5×20 rest 10 sec

12 tabata rds

Kb

Squat hold

Hand stand hold

Core

6 Tabata rds

Knee ups

Weightlifting

Overhead Squat (5-4-3-3-2)

5-60% 4-70% 3-75% 2-80%

Metcon (Time)

10 rds

21 double unders

7 ring dips

7 toes to bar

7 Pistols (alternating)

Cool down

Lacrosse ball shoulder/ Fore arms

Monday WOD 7/20/2015

Warm-up

Row 3x200m rest 20 sec

12 rds

5 broad jumps

5 Push ups

5 good mornings

Double unders

Core

9 Tabata rds

Alternating knees to elbows

Weightlifting

2 Rounds

(empty bar DT)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Cool down

Lacrosse ball shoulders/ forearms

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