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

Sunday WOD 8/23/2015

Outcast CrossFit – CrossFit

Warm-up

Run 2x 200m rest 20 sec

12 Tabata rds

5 wall balls

5 broad jumps

5 pull ups

Double unders

Metcon

Ross’ Bday WOD (Time)

Sumo Deadlift High-pulls 95/55 lbs

Pull-ups

Push Press 95/55 lbs

AbMat Sit-ups

Power Cleans, 95/55 lbs

Double Unders

Dumbbell Snatches, 55/35 lbs

Box Jumps 24/20 in

Kettlebell Swing (American) 55/35 lbs

Thrusters 95/55 lbs

3 Rope Climbs

Saturday WOD 8/22/2015

Outcast CrossFit – CrossFit

Warm-up

Row 5x100m rest 20 sec

12 Tabata rds

5 Med ball cleans

5 pullups

10 walking lunges

10 double unders

Metcon

Metcon (Time)

3rds

Run 200m

21 Kettle bells

12 pullups

rest 1 min after each round

12 Minute cap

rest 3 min

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 walking lunges

10 wallballs 20/14

5 Burpees

Friday WOD 8/21/2015

Warm-up

Air dyne 20 sec rest 10 sec

15 Tabata rds

5 burpees

5 broad jumps

5 Kettle bells

5 pullups

5 snatch balance (pvc or light bar)

Core

9 Tabata rds

Grass hoppers

Metcon (Time)

Take 10 minutes to warm up snatch.

go heavier then what you are doing in the workout.

4 rds

Run 400m

20 Power snatches 95/65

Cool down

Easy 500m row

FR- hamstrings/ Low back

LB- shoulders/ forearms

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