Save the date! The Outlier holiday party is on Saturday December 14th. Food, drinks, music, and fun. The theme this year is “Pajama Jam”. Be ready to wear pajamas and party.
Thanksgiving Week Schedule Modifications
Wednesday 11/27: no 6 or 7pm classes
Thursday 11/28 (Thanksgiving): one class at 9am* (friends and family WOD)
Friday 11/29: Classes at 8am* and 9am only
Normal schedule Saturday/Sunday
*Indicates childcare provided
MONDAY, NOV 25
Every 1:30 x 10:
Interval 1 – 3 thrusters
Interval 2 – Muscle-up or pull-up practice
This is meant to be practice for the metcon. For the thrusters, aim to build to a weight that meets or exceeds the weight you plan to use in the metcon.
For interval 2, this is your opportunity to practice muscle-ups or pull-ups. Do not try to maximize the reps. Instead, get in practice reps or practice attempts.
3 box jumps (36/28)
2 ring muscle-ups
1 cluster (185/125)
Reduce box jump height (it should still be higher than normal if you can perform box jumps).
Sub bar muscle-ups or 4 pull-ups for ring muscle-ups.
Reduce cluster weight (~75% of 1RM thruster)
TUESDAY, NOV 26
Tempo Clean Deadlift
5×3 (5 sets of 3 reps)
6 second ascent, reset between reps (no touch and go)
Use last week’s clean deadlift as a marker, know that you will likely not be able to go as heavy due to the 6 second tempo.
12 deadlift (185/125)
4 rope climbs
WEDNESDAY, NOV 27
5 scored rounds:
2:00 row for cals
2:00 max snatch*
*Increasing weight each round:
Power or squat snatch acceptable. Record score (cals + reps) each round. Stagger start time by 3:00 as needed to share rowers.
THURSDAY, NOV 28
Thanksgiving WOD – Bring your friends and family! One class at 9am.
AMRAP 25, in teams of 2:
800m run (partners alternate 200m laps)
80 KB swings, Russian (53/35)
60/54/48 cal bike*
70m partner sled push**
*M/M teams bike 60 cals
M/F teams bike 54 cals
F/F teams bike 48 cals
**Partners shall push the sled concurrently. Suggested weights, but feel free to adjust as needed:
M/M – (6) 45# plates
M/F – (5) 45# plates
F/F – (4) 45# plates
Single arm Russian swings (70/53)
FRIDAY, NOV 29
Classes at 8am and 9am only today
10 DB bench press
20 sit-ups (or 15 GHD sit-ups)
15 DB front squats (2 x 50/35)
20 DB snatch, alt arms (50/35)
SATURDAY, NOV 30
Normal schedule today: 8:00am and 10:30am CrossFit, 9:00am barbell
50 deadlift (155/105)
40 burpees over barbell
30 power cleans (155/105)
300m farmers carry (2 x 53/35)