Saturday 7/4

Reminder no 4pm class today.

Warm-up

Run 400m

20 burpees

Metcon (Time)

1 round of Whitten-Army:

22 Kettlebell Swings 55/35

22 Box Jump 24/20

400 m Run

22 Burpees

22 Wall Balls 20/14

1 round Brian-Navy:

5 rope climbs 15ft

25 back squats 185/115

1 round Desorges-Marines

12 Deadlifts 225/135

20 Pull-ups

12 Clean & Jerks 135/95

20 Knees-to-elbows

1 round DT-Airforce:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Friday 7/3/2015

Outcast CrossFit – CrossFit

Warm-up

Run 400m

9 Tabata rds

5 wall balls (light wall ball)

5 broad jumps

5 push press (empty bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

Granite games 15.3

17 MIN AMRAP

50 cal Row

50 wall balls 20/14 14/9

50 shoulder to Overhead 115/85

50 box jumps 24/20

Non granite games athletes will be running an 800

Thursday 7/2/2015

IMG_2698

Announcement- There will be no 4pm class on Saturday. Enjoy the 4th

Warm-up

Teams of 2 row 500m switch every 100m

12 tabata rds

5 broad jump

5 med ball cleans

5 pullups

10 walking Lunges

Core

9 Tabata rds

4 toes 2 bar

Weightlifting

8 MIN EMOM

1 Snatch Pull/ 1 Snatch/ 1 OHS

MIN 0-3 50%

MIN 4-0 60%

Metcon

Teams of 2

21-15-9

KB 55/35

box jump 24/20

Double under x 2

Then:

9-15-21

Sit up X 2

Chest 2 bar

Front rack lunge 95/65

person 1 finishes 21 then person 2 does 21 of that movement

person 1 will move to 15 then person 2 will do 15 and so on.

Cool down

Air dyne 2 min

Foam roll low back/hamstring/quads

lacrosse ball shoulders fore arms

Wednesday 7/1/2015

Warm-up

Air dyne 5×20 sec rest 20 sec

12 Tabata rds

Dislocates

5 wall balls

3 HSPU/ Handstand hold

10 Double unders

Core

8 Tabata rds

Hollow body to super man

Mobility

15 Minutes of

Foam roll Low back/ hamstrings

hamstring wall stretches

knees to chest roll position

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Row 500M/Run 400M

10 shoulder to overhead 115/75

12 toes to bar

14 Burpees

Cool down

Air dyne 3 min

Lacrosse ball shoulders/ Forearms

Foam roll calves

Tuesday 6/30/2015

IMG_2656

Warm-up

Run 4 x100m

12 Tabata rds

5 Med ball cleans

5 Ring dips

5 broad jumps

5 strict pull ups

Core

9 Tabata rds

Plank holds

Weightlifting

8 MIN EMOM

1 clean pull/ 1 clean/ 1 front squat

0-3 @ 60% 4-7 @ 70%

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cool down

Row easy 500m

10 Good mornings

foam roll Low back/ Hamstrings

Lacrosse ball shoulders

Monday 6/29/2015

Warm-up

Row 4x100m rest 20 sec

12 Tabata rds

Squat hold

Dislocates

5 light Kettle bells

5 strict pull ups

Core

8 Tabata rds

L-sit or L hold

Weightlifting

Push Jerk (3 x 3 @ 50/60/70%)

Push Jerk (2 x 2 @ 80%)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool down

Row easy 500m

Lacrosse ball fore arms shoulders

Sunday 6/28/2015


Outcast CrossFit – CrossFit

Warm-up

8 Tabata rds

5 med ball cleans

5 burpees

8 walking lunges

10 double unders

Core

6 Tabata rds

V-ups

Metcon

Metcon (Time)

5 Rounds

Run 100m

7 Box Jumps 24″/20″

5 Knees to Elbows

3 Power Cleans 135/95

25 Double-unders

(increase weight each round on the power clean)

M-10 lbs

W-5 lbs

Saturday 6/27/2015


Outcast CrossFit – CrossFit

Warm-up

Simon say’s

Metcon

Metcon (Time)

50 abmat sit ups

30 Dead lifts 135/95

40 situps

20 dead lifts 185/135

30 situps

10 deadlifts 225/185

Rest 5 min

50 Air squats

20 ring dips

3 rope climbs

40 air squats

15 ring dips

2 rope climbs

30 air squats

10 ring dips

2 rope climbs

Friday 6/26/2015

Warm-up

Row 4 x 100m

Rest 20 sec

12 Tabata rds

5 Med ball cleans

5 burpees

10 dislocates

10 OHS (PVC)

Core

4 Tabata rds

Lying toes to bar

Weightlifting

Warm up the lift you are going to performing for granite games.

Either

Ground to overhead or Snatch.

Metcon (AMRAP – Reps)

Granite games WOD

With a 20 Minute running clock

first 6 min (0-5:59)

1 rep Ground to overhead/Snatch

6-14 (8 min Amrap) REPS

30 double under

15 Chest 2 bar

30 double unders

15 toes to bar

Or scaled version

Minutes (14-20)

Find 1 rep max on the lift before.

Score is the average of the 2 lifts.

Cool down

Lacrosse ball shoulders/ Forearms

Thursday 6/25/2015

Warm-up

Run 400m

12 Tabata rds

5 sit ups

5 push ups

5 wall balls

5 ring rows

Core 

8 Tabata rds

5 grass hoppers

Weightlifting

Shoulder Press (3 x 3 @60%)

Shoulder Press (2 x 2 @ 70%)

Metcon

In teams of 2

100 Kettle bells

75 Goblet squats

50 Burpees

25 snatches 135/95

Must run 200m every 3:00

25 Minute CAP

Cool down

3 min Air dyne

foam roll quads/ lowback

lacrosse ball shoulders

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