Outlaw CrossFit

130521

outlawcoach — Tue, 21 May 2013 02:19:10 +0000

WOD 130521:

5X2 Tempo HBBS @ 85% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:

20 KB Snatches (10l/10r) 24/16kg
20 Pistols (alternating)
20 KB Snatches (10l/10r) 24/16kg
20 Pistols (alternating)
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 24/16kg
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 24/16kg

130520

outlawcoach — Mon, 20 May 2013 07:39:36 +0000

WOD 130520:

5X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.

-then-

4 rounds for total working time of:

24 Split Jumps (alternating)
24 KBS 24/16kg
24 Thrusters 45#

Rest – 1:1

130517

outlawcoach — Fri, 17 May 2013 04:46:50 +0000

WOD 130517:

7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

-then-

3 rounds for time of:

20 Pistols (alternating)
15 Burpees
10 Strict Pull-ups

130515

outlawcoach — Wed, 15 May 2013 13:35:04 +0000

WOD 130515:

7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

-then-

3 rounds for time:

Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#

130514

outlawcoach — Tue, 14 May 2013 13:34:07 +0000

WOD 130514:

5X3 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

130513

outlawcoach — Mon, 13 May 2013 00:53:51 +0000

Just in case you are wondering what’s going on with our pull-up rig, we have received most of the pieces for our new 54′ Stag Rig from MDUSA. However, because it has been custom built for us to have 12 Squat Racks, 12 Ring Muscle-Up/Dip stations, and about a billion pull-up bars, we are waiting for the custom fabrication of our 4′ middle pieces. MDUSA has been kind enough to send us enough 6′ middle pieces for us to use a 24′ section of the bar while we are waiting. They are rushing to finish the job, so we should have the full rig together and in place by late in the week, or early next week. When it is finished each platform will have it’s own dedicated rack and ring station, and the rig will run the entire length of the gym.

I’m sure you’ve noticed that they’ve sent us many other new toys as well, and they’ll be many more to come. I want to personally thank all of you for your patience during our gym makeover. We want you to know that we are trying to provide you, our members/athletes, with the absolute best training experience possible, and MDUSA has allowed us the ability to bring in any equipment necessary to make that a reality.

WOD 130513:

7X1 Hang Snatch – heaviest possible, rest 60 sec.

-then-

4 rounds for total working time of:

15 Hang Power Snatches 75/55#
10 Strict Ring Pull-ups (rings touch chest at finish of pull)
15 Burpees

*Rest 1:00 after each round.

130510

outlawcoach — Fri, 10 May 2013 03:33:26 +0000

WOD 130510:

3X10 Deadlifts @ 70% – rest exactly 2:30

For time:

100 Double-Unders
50 Ab-Mat Sit-ups
40 (steps) Walking Lunges (front rack) 135/95#
30 Shoulder to OH 135/95#
20 HSPU

130506

outlawcoach — Mon, 06 May 2013 19:00:19 +0000

WOD 130506:

7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

-then-

10 minute AMRAP of:

6 Parallette HSPU (6″/4″ deficit)
30 (steps) BB Walking Lunges (front rack) 75/55#
60 Double-Unders

130503

outlawcoach — Fri, 03 May 2013 03:22:12 +0000

Caitlin Vodopia – new Outlaw gym record (in house athlete) Snatch of 150#:

WOD 130503:

7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

-then-

“(Power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

130501

outlawcoach — Wed, 01 May 2013 03:04:10 +0000

WOD 130501:

7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

-then-

6 rounds for total working time of:

20 KBS 24/16kg
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)