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Fight Gone Bad

Outerbridge CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
PARTNER STYLE! 2MIN Intervals at each movement including the rest round, SAN.

Swatz

Outerbridge CrossFit – CrossFit

Warm-up

Brown House (No Measure)

400m run
+ group warmup, 3min squat hold

Weightlifting

Front Squat (5,4,4,4@65,75,80,85%)

Metcon

1000m Row (Time)

Max Effort 1000m Row

082417

Outerbridge CrossFit – CrossFit

Warm-up


15min

Metcon

Metcon (Time)

3rounds for time:

800m run

12 Deficit Pushups

6 Power Cleans 185/105

3 Deadlifts 225/155
Rx+ DEF HSPU @8/4in or PC@ 225/155 + DL@315/205

Tech + Intervals

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic group w/u

Gymnastics

“Kipping” (Practice for Pull-ups, T2b,K2e, MU’s)

Auxiliary

Dumbbell Holds (5x60s)

Metcon

Metcon (AMRAP – Reps)

3 rounds: [40on/20off]
-Box Jumps

-Ball Slams

1min REST

2 rounds: [40on/20 off]
-Rope Climbs

-Burpees

1min REST

1 round: [3min]
– Double Unders

Heavy Iz

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

squat prep, snatch prep. hip flexors, lats.

Dynamic Warm Up (No Measure)

TBD by Coach
classic group

Weightlifting

Back Squat (5,5,3,2,1@70,80,85,90,100%)

You are hitting your old max!

Metcon

Metcon (Time)

For Time:

30 Snatches [155/105]
Rx+ = 185/125

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
For a reference to see what you may have done in past!

MONDAY

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach

Metcon

Metcon (Time)

For Time:

100 Pull-ups

80 Push-ups

60 Hang Power Cleans [115/85]
40 Cal Row

20 Burpees
Rx+ 145/105

Auxiliary

Coach Ab’s (250 Flutter Kicks)

31 Heroes

Outerbridge CrossFit – CrossFit

31 Heroes (AMRAP – Rounds and Reps)

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Runs will be done with 50/30lb Dballs. 60 Ring Rows for rope climb sub.

Friday Fronts

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

hammies, groin

Dynamic Warm Up (No Measure)

TBD by Coach
group pigeon, group classic

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

50 DOUBLE UNDERS

25 WALLBALLS [20/14]

Extra Credit

Coach Ab’s (150 Roaches)

081717

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

upper back/shoulders

Dynamic Warm Up (No Measure)

TBD by Coach

3-way banded shoulders (No Measure)

3x8ea

Metcon

Metcon (Time)

For Time:

1200m run

21 Deadlifts 155/105

9 Handstand Pushups

800m run

15 Deadlifts 225/155

15 Handstand Pushups

400m run

9 Deadlifts 275/195

21Handstand Pushups

Tech & Tabata

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

Dynamic Warm Up (No Measure)

TBD by Coach
classic group

Rope Climb (10min of technique work)

Weightlifting

Single Arm Dumbell Snatch (Find 1RM)

Metcon

Metcon (4 Rounds for reps)

“Tabata” protocol for the following 4 movements, with 1min rest between rounds

1:Pushups

2:Situps

3:Strict Press [75/55]
4:Burpees

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