Wodify: Results in a box

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090717

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
couch stretch 2min per, classic dynamic, alternating tabata glute bridge&low plank

Weightlifting

D-Ball Carry (6x30m)

Sled Pulls (6x20m HEAVY)

Metcon

Metcon (Time)

For Time:

500m row

60 weighted sit-ups

70 kb swings [72/53]

090617

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic group + 3x10ea YsTs

Weightlifting

Power Clean (Take 15min to practice)

Metcon

Metcon (Weight)

EMOM 21 of:

Minute 1: 4 power cleans @70%

Minute 2: 7 burpees

Minute 3: 28 double unders

099517

Outerbridge CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 of:

400m run

5 squat cleans [185/125]
1 rope climb [15ft]
10 toes 2 bar
Rx+ = 225/155 AND 20ft ROPE CLIMB

10k

Outerbridge CrossFit – CrossFit

10k Run (Time)

Max Effort 10k Run
They gym is closed, but training doesn’t have to be. We have had many people getting back into running, lets see who else we can get on board with not being specialists! Being uncomfortable is good. I have e-mailed multiple routes incase people would like to group up and start together.

Girlfriends

Outerbridge CrossFit – CrossFit

Metcon (Time)

Teams of 2 for Time:

Complete Annie simultaneously! [Both partners must complete set reps before moving on to next round or movement]
____________________

6 ALTERNATING ROUNDS of:

21 Kb Swings

12 Pull-ups

____________________

100 Thrusters @45 [10 splits]
____________________

60 Clean and Jerks @115/85 [10 splits]

Skwatz

Outerbridge CrossFit – CrossFit

Weightlifting

Front Squat (5,5,5,5@60,65,70,70%)

Metcon

500m Row (Time)

Max Effort 500m Row
3x500m w/3-5min rest between attempts. LAST attempt is score!

Grinder

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

Low back, hammies.

Dynamic Warm Up (No Measure)

TBD by Coach
group w/u

Metcon

Metcon (Time)

10 rounds for time:

400m run

10 deadlifts [155/105]
5 broad jumps [6ft/4ft]
Rx+ = 20 rounds for time: 5 deadlifts 225/155, 5 broad jumps [7ft/5ft]

Tech + Intervals

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
couch stretch 2min per + group w/u

DBall Cleans (10-15min of tech)

HEAVY BLACK MED BALLS FROM FLOOR 2 SHOULDER

Weightlifting

Sled Pulls (7-10x40m HEAVY)

Metcon

Metcon (AMRAP – Reps)

“Tabata” of:

-Single Arm Db Snatch 70/50

-Double Unders

-Strict T2rings

-Burpees

Leg day err day!

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

hip flexor, group pigeon, group squat hold

Weightlifting

Back Squat (4,4,4,4@70,75,80,85)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

5 box jumps, 30 in.

225-lb. cleans, 3 reps

Mondaze

Outerbridge CrossFit – CrossFit

Metcon

Metcon (Time)

3 rounds for time:

500m row

400m run

30 pull-ups

20 Kb front squats [53/35]
10 burpees
Rx+ = C2b, 2 Kbs

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