Workout of the Day

**Holiday Schedule**

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!! 


December 13th, 2019

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
 
FOR TIME (20min time cap)
15 Hang Power Cleans (135/95)
30 Pull-Ups
12 Hang Power Cleans
20 C2B Pull-Ups
9 Hang Power Cleans
10 Strict Pull-ups
 
RX+ 155/105

 


December 9th, 2019

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 Double Unders
15 Kettlebell Swings (53/35)
1:00 Ring FLR or Plank


December 4th, 2019

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

PARTNER FINISHER
IN TEAMS OF 2…

FOR TIME
400m KB Farmer Carry (53/35)

RX+ 70/53


November 20th, 2019

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

October 4th, 2019

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


July 23rd, 2019

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


July 4th, 2019

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


April 1st, 2019

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


January 18th, 2019

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