Wodify: Results in a box

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Hatch

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
5-1 Medball toss + Burpees + TRUE GROUP WARMUP

Weightlifting

Back Squat (10,8,8,8@60,65,70,75)

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Power Snatch & Front Rack Lunges @115/85

060517

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

Foam roll lats, + 3×10 y’t’s

Weightlifting

Push Jerk (5×5 [Go off feel])

Metcon

Helen (Time)

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

Saturdaze

Outerbridge CrossFit – CrossFit

Warm-up


Short10- 15minute, Starting right at the start of class! Don’t be late.

Metcon

Metcon (Time)

4k Row(E90s switch)

50 Drop planks (alternating singles b/w partner)

40 Power Cleans (185/125 S.A.N)

30 15ft Rope Climbs (S.A.N)

Auxiliary

Coach Ab’s (Coach Smoke Show)

Hatch

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
TRUE GROUP WARMUP, + Tabata Jumping Jacks [For Sgams]

Weightlifting

Front Squat (1×5@60 3×5@70%)

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 Kb Swings 53/35 & Sit-ups

Rx+ T2b Reverse Ladder! Ahhh

Get Lifted

Outerbridge CrossFit – CrossFit

Warm-up


Snatch Progression (No Measure)

5reps each: jumpNshrug, scarecrow, turnover, overhead dropsquat, below knee squat snatch

(Barbell for Rx athletes/PVC for newbies)

Snatch Balance (5×3 (not heavy!))

Weightlifting

Hang Power Snatch (3×3 @70%)

Clean Pull (4×3@90% of clean)

1a: Box Jumps (4×6)

1b: Single Arm Dumbell Press (4x8ea. arm)

Tyler

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Foam roll, low back. Group couch and pigeon

Metcon

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here

053017

Outerbridge CrossFit – CrossFit

Weightlifting

Back Squat (10,8,6,4@60,70,75,80%)

Metcon

Metcon (Time)

For Time:

9-7-5 of Power Cleans @185/125

21-15-9 Wallballs @30/20

Murph

Outerbridge CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

ROMWOD + Simple

Outerbridge CrossFit – CrossFit

Warm-up


Lower body, Murph Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of:

6 Drop planks

12 KB Swings [72/53]
6 PVC Jump Overs [30/24]

Auxiliary

Coach Ab’s (Tabata, Heel touches & Russian twists)

052517

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Nashville!

Metcon

Metcon (Time)

100-80-60-40-20 Double Unders

25-20-15-10-5 Balls Slams [50/35]

Auxiliary

Coach Ab’s (75 roaches, 3min leg lever!)

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