Holiday Schedule Monday, Dec 23rd -Normal Schedule Tuesday, Dec 24th (Christmas Eve) -5am,6am,8am,9am and 10am -No Evening Classes Wednesday, Dec 25th (Christmas Day) -Closed Thursday- Sunday (26th-29th) -Closed for Remodeling/Painting All SinCity South members are free to workout at OutCast CrossFit!!
Work Out of the Day Strength 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Metcon […]
Work Out of the Day Strength/Skill EMOM x 8 MINUTES MIN 1 – Slep Push or Farmers Carry (Heavy) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Metcon AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 […]
Work Out of the Day Strength/Skill 3-3-3* Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Metcon FOR TIME 50/40 Cal Bike or 70/60 Cal Row 50 Up-Downs […]
Work Out of the Day Weightlifting Weighted Pull-ups (6-6-6-6-6) *45 sec plank hold (forearm) or L-Sit, after each set of pull-ups. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45/35 30 Pull-ups
Work Out of the Day Strength Every 90 seconds x 6 sets Power Clean + Hang Clean + Front Squat Workout AMRAP x 16 MINUTES 150m Run 10 Front Squats 155/105 150m Run 7 Hang Power Clean 150m Run 5 Power Cleans *Row 200m or Bike 450m
Work Out of the Day 3 Rounds In 2 Minutes Complete 200m Run Then AMRAP Burpees Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Shoulder to Overheads 115/75 Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Double Unders Rest 1 Minute RX+ S20 Ladder 115/75, 135/85, 155,95
Work Out of the Day Happy 4th of July !! Class times today are 6am,7:30am,9am,10:30am As an individual or Teams of two “Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees
Work Out of the Day Strength Back Squat 20RM Metcon 15min. EMOM: Min. 1) 15/12 Cal Bike/Row Min. 2) 15 TTB Min. 3) 5 Front Squats (from the ground) 185/135
Work Out of the Day Bench Press 3-3-3-3-3, reps Metcon 17min. AMRAP: 1 Rope Climb 5 Burpees 200m Run Post to Wodify.com
Work Out of the Day Back Squat (Week 2 of 4) 70% x 3 80% x 3 90% x max reps Metcon 15min. EMOM: Min. 1) 15/12 Bike/Row Min. 2) Max Sit-ups (Anchored w/Kettlebell) Min. 3) 5 Front Squats (from the ground) 185/135 Post total sit-ups to Wodify ttps://tinyurl.com/sccfsouth
Work Out of the Day Olympic Lifting Total Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If […]
Holiday Schedule Monday, Dec 23rd -Normal Schedule Tuesday, Dec 24th (Christmas Eve) -5am,6am,8am,9am and 10am -No Evening Classes Wednesday, Dec 25th (Christmas Day) -Closed Thursday- Sunday (26th-29th) -Closed for Remodeling/Painting All SinCity South members are free to workout at OutCast CrossFit!!
Work Out of the Day Strength 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Metcon […]
Work Out of the Day Strength/Skill EMOM x 8 MINUTES MIN 1 – Slep Push or Farmers Carry (Heavy) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Metcon AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 […]
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