Please note there will be no coached class at 9am on Sunday 12/15. There will still be open gym from 9-11am.
The Outlier holiday party is on Saturday December 14th. Food, drinks, music, and fun. Check your email for the official invite (you should have already received it).
Outlier’s biggest competition of the year is back! The annual Swolemate Showdown will take place on Saturday March 7th, 2020 right here at Outlier CrossFit. Same format as in past years: teams of two (M/M, F/F, M/F) in both Rx and intermediate divisions. Grab your swolemate and get ready. Follow Outlier CrossFit on social media for all the updates, registration information will be posted soon.
MONDAY, DEC 9
Every 1:30 x 6:
3 barbell strict press
First working set at ~60% of 1RM. Build in weight.
40 double unders
20 DB snatch, alt arm (50/35)
10 handstand push-ups
TUESDAY, DEC 10
All sets at ~60% of 1RM
Calories (row, bike, or ski)
*Every 2:00, including at 0:00, perform 10 front squats (135/95)
Accumulate as many calories on your machine of choice in ten minutes. The workout will begin with 10 front squats (from floor). Every two minutes thereafter, stop and perform 10 front squats.
Note what machine you used. Note to anyone doing the rowing challenge: upon completion, change units to distance to record your meters rowed!
WEDNESDAY, DEC 11
Every 1:30 x 6:
Intervals 1 & 2 – 3 power snatch
Intervals 3 & 4 – 2 power snatch
Intervals 5 & 6 – 1 power snatch
CrossFit.com WOD 7/14/18
50 ft overhead walking lunge (135/95)
25 GHD sit-ups
Perform the walking lunges in 25 ft segments. If GHD sit-ups are a new movement for you, recommend reducing the reps or scaling to abmat sit-ups!
THURSDAY, DEC 12
For time, in teams of 2:
Partners shall switch every 500m. During your rest periods, perform 8-15 push-ups.
Note to coaches: begin workout no later that 0:15 after the hour.
FRIDAY, DEC 13
Burpee box jump overs (24/20)
Establish heavy clean and jerk single in time remaining. Note time for the pull-ups & BBJO and clean & jerk weight.