CrossFit Outcome posted on Facebook
Heads up, there will only be ONE (1) class on Monday (Memorial Day) at 10:00 AM.
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Friday, May 15
5/3/1 Deadlift – Week 2
50-40-30-20-10 reps, for time of:
Friday, May 8
Spend 15-20 minutes building to a heavy set. Don’t go to failure. Keep your sets clean.
Hang Squat Clean to Squat Clean
Every minute on the minute for 10 mins, alternating between:
5 Dumbbell Hang Squat Cleans
10 Renegade Rows
3 Intro Session Classes and 3 Weeks of Unlimited CrossFit for $100. Check you inbox to claim our deal or send an email to ours telling us you want it! firstname.lastname@example.org
Tuesday, April 28 Warm-Up 100 M Run, 10 Squats, 200 M Run, 10 Burpees, 100 M Run, 10 Shoulder Touches, 200 M Run, 20 Med Ball Cleans Extra mobility time – use it wisely. Goal Work (15 Min) What were your goals? Do you have a plan? Do you have a next step to be working on? WOD (12 Minute Time Cap) 5-7 Rounds for Time 10 Wall Balls / 10 Double Unders (Scale 2x Singles for Doubles) 10 Wall Ball / 20 Double Unders 10 Wall Balls / 30 Double Unders … to 100 Double Unders Fitness: 10/14 LB Ball Performance: 14/20 LB Ball Competition: Finish the Workout 14/20 LB Ball Every other round perform Squat Clean Wall Balls for each rep in that round. Strength Every 2 minutes for 10 minutes perform Max Rep Push-Ups. There is NO PAUSE on the top or bottom of these push-ups. If you pause, that round is over. Give it a rest and try again next round. Start your Max Rep on the 0:00, 2:00, 4:00, 6:00 and 8:00.
Monday, April 27 Warm-Up 3 Rounds 10 BIG PULLS on the ERG, 5 Burpees, 10 DEEP Walking Lunges, 5 Strict Pull-Ups or Ring Rows Skill/Strength (Perfecting your form) We will be taking 15-20 minutes to go through the back squat. First 5 minutes will be work with PVC. If you have trouble with PVC, you most likely need to work on mobility. Some folks say, “My squat form is better with weight.” If weight has to force you into a position you can’t get naturally, it’s unsafe.” Master the PVC and you will master the barbell. Next we will spend 10-15 minutes working in small groups so that we can assist one another in staying true to good form and proper technique. During this portion, no one will be using more than 95 lbs on the barbell at any time. Again, this is about proper technique. If you find yourself bored or going through the sets as quick as possible or wanting to put more weight on the bar because “I’m not getting a workout.”, please go back to the first day you walked in the gym. You came here to be better. To be more fit. This will get you there. PVC and empty barbell work is some of the hardest work you can do. If you don’t believe me, go take your Level 1 CrossFit certification where you work with PVC the ENTIRE time and you walk away more sore than you have ever been in your life. WOD 10 Minute AMRAP 3 Power Cleans 5 Front Squats 7 Burpees Fitness, Performance, Competition 65/95 Cash-Out 3 Rounds 10 BIG PULLS on the ERG, 5 Burpees, 10 DEEP Walking Lunges, 5 Strict Pull-Ups or Ring Rows
Wednesday, April 15 Warm-Up Ashley the Mobility Girl is here… Strength All strict, all the time. Work on your form, your progressions and your core strength. Push-Ups Handstand Push-Ups WOD Run 1200 Meters 21 Kettlebell Swings 21 Kettlebell Front Squats Run 800 Meters 15 Kettlebell Swings 15 Kettlebell Front Squats Run 400 Meters 9 Kettlebell Swings 9 Kettlebell Front Squats Fitness: 8/12 KG Kettlebell Performance: 12/16 KG Kettlebell
Tuesday, April 14 Warm-Up Agile 8 Extra mobility time – use it wisely. Goal Work What were your goals? Do you have a plan? Do you have a next step to be working on? WOD 5-7 Rounds for Time 10 Wall Balls 20 Double Unders Fitness: 5 Rounds 10/14 LB Ball Performance: 7 Rounds 14/20 LB Ball
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