141010

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Connectivity:

3×:20 Thoracic Spine Barbell Stretch + 10 Immediate PVC Raises

3×:30 Chin to Toes HS Hold + 6 Walking Steps from Wall

3×3 Pull-Up Levers to Vertical

BBG:

Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Conditioning:

10:00 AMRAP of:

3 MU
5 Shoulder to Overhead 135/95#
7 OHS 135/95#

141008

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Connectivity:
3x:20 Box Shoulder Stretch 3×:20

3×:30 Chin to Toes HS Hold + 5 Walking Steps from Wall

5x Arch to Hollow Swing + Chest to Bar + Bar MU, all with straight legs.

BBG:
4X5 Back Squats – work to a heavy, but not maximal, set of 5

Conditioning:

10 minute AMRAP:
KB Snatch 24/16kg

*alternate arms every 10 reps*

141007

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Connectivity:

BBG:
5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES, rest as needed

Conditioning:
Alternating EMOM for as long as possible (or until 20:00):

Even-
20 Double-Unders
5 Power Snatches 95/65#

Odd-
5 Bar-Facing Burpees
5 Shoulder to Overhead 95/65#

141006

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Connectivity:
3×:20 Thoracic Spine Barbell Stretch + 8 Immediate PVC Raises

3×:30 Chin to Toes HS Hold + 5 Walking Steps from Wall

For 4:00, 0:20 On/0:10 Off Hollow Rocks

BBG:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee

Conditioning:
Run 400m
15 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
15 Strict HSPU
Run 400m

141004

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Connectivity:

3×:30 Chin to Toes HS Hold to 5 Perfect Steps Away From Wall

Accumulate 10 Bar Muscle-Ups with Straight Legs*
*If you do not yet have Bar Muscle-Ups, complete 10x Arch to Hollow Swing + Kipping Chest to Bar

BBG:

15 minutes to find a 1RM Clean & Jerk

Conditioning:

Every 2:00 for 10:00 (beginning at 0:00):

6 Clean & Jerks (anyhow) 135/95#
6 Bar Facing Burpees

Every 2:00 beginning at 12:00 for as long as possible or until 20:00

8 Clean & Jerks (anyhow) 135/95#
8 Bar Facing Burpees

141003

BFB-BLACK-02Attention Outlaws! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  Outlaw Crossfit will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers for all over the world this month.  We will hold this special workout on Saturday, October 11th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause!

Connectivity:
3x:20 Box Handstand Hamstring Stretch

3x:30 Inverted Hollow Hold

3×6 Pull-up Levers to Vertical

BBG:
15 minutes to Power Snatch: 4X5 – work to a 5RM

Conditioning:
3 rounds for time of:

20 Single KB OH Walking Lunges (left) 24/16kg
25 KB Swings 24/16kg
20 Single KB OH Walking Lunges (right) 24/16kg
25 Lateral Jumps (over KB)

141001

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Connectivity:
3×0:20 Box Shoulder Stretch

3×0:30 30 Degree HS Hold

3×10 Ring Hip Extension Drill

BBG:
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

Conditioning:
50 Double-Unders
50 Wall Balls 20/14#
400m Run
40 HSPU