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Hammer

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 2 for time: (5min rest between workouts)

5rounds : (Split as needed w/partner)

10 burpees

10 clean and jerks [155/105]
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For time: (Split as needed except for run)

1k row

20 muscle up’s (60 pull-up sub)

20 front squats [225/155]
800m run

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4 rounds: (Relay style)

75 double unders

50 air squats

25m handstand walk (15 hspu or 60s OH plate hold for sub 45/25)
COME IN EARLY AND BE READY TO START ASAP! If too much going on downstairs go up top to warmup and get ready! Be mindful of your fellow athletes already wroking out.

Oly

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

upper back/shoulders

Dynamic Warm Up (No Measure)

TBD by Coach
classic

Clean Progression (No Measure)

5reps each: jumpNshrug, highpull, drop catch, front squat, below knee squat clean

(Rx athletes use barbell, PVC for newbies)

Weightlifting

Power Clean + Push Jerk (Take 20min & build to heavy double)

Auxiliary

Glute-Ham Raises (3×8)

This is the painful scary movemnt on the machines upstairs that nobody likes lol. Incase you forgot!

Single Leg Plate Jumps (3x12ea.)

Cycle #2 PP’s

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 2 rounds of: 10 arm haulers[5/2.5s] & 10 Roach Presses

Weightlifting

Push Press (5,5,5+@65,75,85%of 90%)

ADD 5 to your 90%. You MUST do multiple warm-up sets prior to hitting your first work set at 75%!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 of:

30 Double Unders

7 OH Squats @95/65
Rx+ = 50 Dubs & 135/95 OHSq

Auxiliary

A: Dumbbell Holds (3x30s Ea. Arm)

[Single arm static holds]

B: Banded Row (3×15)

Cycle #2 DL’s

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

low back/glute with the foam roller or LAX ball! I want to see everyone come in and grab one of these tools!

Dynamic Warm Up (No Measure)

TBD by Coach
3x20m slingshot + 3x10ea. donkey kicks & fire hyrdtrants

Weightlifting

Deadlift (5,5,5+@65,75,85% of 90%)

ADD 5-10lbs to your 90%. You MUST do multiple warm-up sets prior to hitting your first work set at 75%!

Metcon

Metcon (Time)

2 rounds for time:

100m Dball 0r Db Carry [80+/50+]
25 Pull-ups

100m Dball 0r Db Carry [80+/50+]
5 Rope Climbs
Rx+=10 Bar MU’d and OR 10 RC’s

*Carry’s are front loaded, not on shoulder!*

2k17 Pain Camp

Outerbridge CrossFit – CrossFit

Metcon (Time)

110 minutes: March with RUCKSACK, weighted backpack, or weight vest.

15 minutes: Eat, hydrate, stretch, change clothes if necessary.

60 minutes: Run at half marathon pace.

60 minutes: Complete 1,000 walking lunges.

30 minutes: 5rounds: 1min of dips, 1min of rest. 1min of push-ups, 1min of rest.

60 minutes: Run at half marathon pace.

15 minutes: Eat, hydrate, stretch, change clothes if necessary.

30 minutes: Complete “Angie”, max intensity.

15 minutes: 10x100m sprints, with 1min of rest.

15 minutes: Complete 100 burpees.

30 minutes: 4rounds: 50 squats, 5 muscle-ups. (Sub 15 pull-ups for MU’s)

30 minutes: 500 sit-ups

10 minutes: Run 1 mile all out.

Don’t burp. I mean vomit lol.

Outerbridge CrossFit – CrossFit

Metcon (Time)

TEAMs of 2 for time:

250 Burpees

500 Sit-ups [Feet anchored under DB’s]
25 Flights of Stairs

-All movements are S.A.N. and can be completed in any order but only one person is working at a time.

TGIF

Outerbridge CrossFit – CrossFit

Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here

Hammer or ROMWod

Outerbridge CrossFit – CrossFit


You choose between Warrior Series or HAMMER

Hammer Time (Time)

For the following few Thursdays class will be based off whatever our HAMMERTIME workout is. During normal classes besides 630pm you will choose a piece or pieces of what that workout consists of depending on your abilities or what I feel you should do. If for some reason you are beat up from Mon-Wed you can choose to do ROMWOD instead. THIS IS NOT AN OPEN GYM DAY.

Metcon (Time)

3 Rounds for time of:

25 Wall Ball Shots, 20/14

15 Power Snatch, 95/65

3 Rounds of:

12 L-sit Pull-ups

12 Box Jumps, 24″/20″

12 Hang Squat Cleans, 135/95

3 Rounds for time of:

30/20 Calories Rowing

15 Handstand Push-ups

*Rest 5 minutes between events

Oly_MOM

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

2min couch ea. side, 5min squat hold

Clean Progression (No Measure)

5reps each: jumpNshrug, highpull, drop catch, front squat, below knee squat clean

(Rx athletes use barbell, PVC for newbies)

Weightlifting

Metcon (Weight)

EMOM 30 of:

1 Power Clean + 2 Front Squats [165/115]
Rx+ = 205/145

Auxiliary

Glute-Ham Raises (x50 reps)

De-Load Shoulders

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Classic W/u + 3×10 Arm Haulers [5/2.5s], 3×10 Push-ups, 3×10 G20h [45/25]

Weightlifting

Push Press (5,5,5,5@40,50,60,70% of 90%)

NO Burnout! Next week we will be adding 5lbs to your current 90%.

Metcon

Metcon (Time)

For Time:

5-4-3-2-1 15ft Rope Climbs

25-20-15-10-5 Wallballs [20/14]
Rx+ = Legless RC’s or 30/20lb WBs

Auxiliary

A: Barbell Bicep Curl (3×21’s)

B: Leg Lever (3×15)

Lie on back on hold legs straight out while feet are 6 inches above ground!

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