Please note there is a modified schedule on Monday November 12 (Veterans Day):
7am – Open gym
8am – Crossfit (w/ childcare)
9am – Crossfit
4pm – Open gym
5pm – Crossfit
Outlier hoodies now available for pre-order. Follow the link below.
Holiday Party is Friday December 14th! Mark your calendars. More info here:
MONDAY, NOV 12 – Veterans Day (observed)
11 power cleans (135/95)
11 burpees over bar
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.
TUESDAY, NOV 13
Kicking off our month of gymnastics focus, we will work on handstand holds in our warm-up. It is meant to get your shoulders warm for the metcon, as well as develop skill in the handstand position. Today’s focus is just getting comfortable upside down. Work your way through the “station” as your skill level allows.
Station 1: Handstand inversion (heels to wall)
We will start by kicking up to the wall and holding a handstand. Beginners should practice the technique work towards maintaining a solid hold for as long as possible. Rx athletes can kick up to the wall and hold that position for 45 seconds.
Station 2: Handstand nose to wall
If you are able to successfully hold a heels to wall handstand for 45 seconds, move onto station 2. Here you will perform a wall walk (or cartwheel) and hold a nose-to-wall handstand for 45 seconds. Maintain hollow body position, the only part of you touching the wall should be your toes.
Station 3: Handstand negatives
Kick up to a handstand on the wall and perform a 4 second negative decent. Then kick off the wall and repeat. 2-4 reps per minute.
Station 4: Press to handstand
Start with head and hands on ground, and press into a handstand hold (much like a strict HSPU). Perform several sets.
Station 5: Handstand Push-ups
Perform several sets of quality handstand push-ups. We are not racing here, make each rep as perfect as possible.
8 hand-stand push-ups*
12 box jumps (30/24)
-16 minute cap-
*Rx+ strict HSPU
HSPU scaling options:
HSPU in pike position with feet or knees on box
DB push press
Box jump scaling options:
Box jump 24/20
Box step up 24/20
WEDNESDAY, NOV 14
20 minutes to build to a 1 rep max front squat
Suggested rep scheme:
Newer athletes should use this time to get comfortable with the movement. Attempt a 5×3 (5 sets of 3).
5 thrusters (135/95)
15 Russian KB swings (70/53)
THURSDAY, NOV 15
10 ring rows
15 wall balls (20/14)
20/16 cal row / bike
50m sled push (4/3)
Everyone is doing ring rows today! Adjust your foot position to change the difficulty. Elevate your feet on a box if needed.
FRIDAY, NOV 16
Every 90 sec x 6:
1 snatch + 2 overhead squat
This should be a squat snatch. Beginner athletes may power snatch the first rep, but should still perform 2 overhead squats after.
60 double unders
15 squat snatch (135/95)
60 double unders
15 power snatch (135/95)
60 double unders
15 overhead squat (135/95)
-15 min cap-