Reminder this Sunday, November 13th is Outlier Ladies’ Mimosa Brunch at 10:30 AM at Admiral Baker Golf Course (across from the gym)!
Monday, November 7th
Strength/Skill:
4 Sets of:
5 Sumo Deadlifts + 7 Strict Pull Ups
Rest 2 minutes between sets
Metcon:
3 Rounds of 1 minute at each station for max reps of:
Single Arm Kettlebell Push Press (53/35)
Doubleunders
Weighted Box Step Ups (53/35)
Kettlebell Sumo Deadlift High Pulls (53/35):
GHD Sit Ups
Rest
Tuesday, November 8th
Strength/Skill:
Front Squats 4×5 @ 75-80% (pause 1 second at the bottom)
Bulgarian Split Squats 5 Left/5 Right
Rest 2 Minutes between sets
Metcon:
3 Rounds for time of:
500 Meter Row/Bike/Ski/Sled 50 Meters (4/3)
15 Kettlebell Swings
25 Plyo Jumps
1 Wall Walks
Wednesday, November 9th
Strength/Skill:
8 Sets of:
Pause Mid thigh Snatch + Snatch (2 count pause)
Metcon:
AMRAP in 15 Minutes of:
6 Overhead Squats (115/75)
8 Strict Pull Ups
10 Jumping Lunges
12 Bar Facing Burpees
Thursday, November 10th
Strength/Skill:
4 Sets of:
5 Push Jerk + Max Dips
Rest 2 Minutes between sets
Metcon:
4 Rounds of:
10 Thrusters (115/75)
then max effort 400 Meter Run
Complete 1 round every 4 minutes
Friday, November 11th
Strength/Skill:
EMOTM for 6 Minutes of:
2 Power Cleans + 1 Jerk
In Honor of Veteran’s Day, we will be participating in the Three Wise Men WOD
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Saturday, November 12th
0800 and 1030 – CrossFit Class
2 People Complete the following with 1 person working at a time:
AMRAP in 25 Minutes of the following:
10 Thrusters (155/105) 10 Box Jumps (24/20) 10 Burpees
20 Thrusters (135/95) 20 Box Jumps (24/20) 20 Burpees
30 Thrusters (115/75) 30 Box Jumps 30 Burpees
40 Thrusters (95/65) 40 Box Jumps 40 Burpees
50 Thrusters (45/35) 50 Box Jumps 50 Burpees
Max Calories on the Rower/Ski/Bike in the time remaining
0900 – Barbell Proficiency Class – Snatch Focus
11:30 – Free Intro to CrossFit
Sunday, November 13th
0900 – Free-For-All WOD
1000 – Monster Mash/Open Gym
9-15-21 reps for time of:
Overhead Squats 95/65
Chest-to-bar Pull-ups
4 Rounds for time of:
400m run
20 Wallball Shots 20/14
10 Deadlifts 275/185
AMRAP 7 minutes of:
3 Bar Muscle-ups
5 Handstand Push-ups
7 Toes-to-bar
*Rest 5 minutes between workouts.