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Much needed. Skipping = NOT SMART

Outerbridge CrossFit – CrossFit


WARRIOR SERIES! [51min]

Not a typo…

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
Rx on the day will be completing the workout unpartioned with no other assictance on movements. You may partition it as normal if you’d like but it will not be considered Rx.

080117

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon + group classic

Weightlifting

Back Squat (6,6,6,6@67,75,80,80)

Metcon

Metcon (Time)

2 rounds for time:

25 KB Swings [72/53]
50 Sit-ups

400m sprint [1.30/1.50]

073117

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
3x10YsTs + 60sec high plank

Weightlifting

Push Jerk (Find 5RM)

Metcon

Metcon (Time)

10rounds for time:

5 burpees

3 ring muscle ups

1 squat clean [225/155]

Saturdaze

Outerbridge CrossFit – CrossFit

Metcon (Time)

4k Row(E90s switch)

90 Pull-ups [SAN]
70 Hang Power Cleans [135/95][ 5 Split]
50 Drop planks (alternating singles b/w partner)

Heavy Trees

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
group banded shoulders + classic dynamic

Weightlifting

Front Squat (5,4,3,3@70,80,85,90%)

Metcon

Snatch Progression (No Measure)

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

(Barbell for Rx athletes/PVC for newbies)

Metcon (Time)

5 rounds:

60 double unders

5 power snatches [155/105]
No DUBZ=PVC Jump overs!


Mandatory sign in for these time slots during the month of August!

Pump N’ Core

Outerbridge CrossFit – CrossFit

Warm-up


45min

[STATIONS] (No Measure)

Abs(60second stations) x3

1. Flutter Kicks

2. Low Plank

3. Jane F “rotations”

4. Roaches

5. Rest

Extra Credit

Barbell Bicep Curl (3×21’s)

Banded Tri Extension (3×12)

Band attached to pull up bar. small bands, speed is key.

Uncomfortable is good!

Outerbridge CrossFit – CrossFit

Metcon

Terry (Time)

For Time:

1-Mile Run

100 Push-Ups

100m Bear Crawl

1-Mile Run

100m Bear Crawl

100 Push-Ups

1-Mile Run
In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana
To learn more about Terry click here

Oh boy! New %’s

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Pigeon 2min per, 3min Frog + Group Dynamic

Weightlifting

Back Squat (8,6,4,4@65,75,85,90%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 of:

Med Ball SQUAT Cleans [50/30]
EMOM 5T2B

3RM

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
400m run + true group w/u

3-way banded shoulders (No Measure)

2x superset w/12pushups

Weightlifting

Push Press (Find 3RM)

Metcon

Metcon (Time)

5 Rounds for Time:

8 Power Snatches [135/95]
7 Handstand Push-ups

6 Burpee Box Jump Overs[24/20]

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