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===Workout of the day for Tuesday, March 14, 2017=== “Tag Team Tuesday” Coach Led Dynamic Warmup & Mobility w/ CrossOver Symmetry & Mobility WOD: Chipper 10 Burpees 100 Alternating Dumbbell Snatch 20 Burpees 100 Squats 30 Burpees 100 Push-Ups Fitness: 15/25 LB DB Split all exercises evenly. Performance: 25/40 LB DB Each person does all the burpees and split the rest of the work. Competition: 40/55 LB DB Each person does all the work but one person works while the other rests.

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===Workout of the day for Monday, March 06, 2017=== Coach Led Dynamic Warmup & Mobility Strength: Floor Bench Press Get to medium/heavy weight. Perform 3 sets of 10 reps at that weight. Metcon: 5 Minute AMRAP 5 Ring Dips 10 Air Squats Rest 2 Minutes Metcon: 5 Minute AMRAP 5/5, 10/10, 15/15 (and then go back to the beginning) Calorie Row Burpees

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===Workout of the day for Thursday, February 16, 2017=== Coach Led Dynamic Warmup & Mobility Strength: Strict Press 5×5 w/increasing weight Metcon: “Open Up” 14 Minute AMRAP 75 Wallballs 60 Calorie Row 45 Dumbbell Snatches 30 C2B Pull-ups Fitness: Break up WOD however you like. 10/20 LB DB 6/10 LB Ball Performance, Competition: Perform WOD as written. 40/55 LB DB 14/20 LB Ball Coach Led Mobility Warm-Down: Time left.

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===Workout of the day for Tuesday, January 31, 2017=== Coach Led Dynamic Warmup: Extra Mobility Time: Metcon: 20 Minute AMRAP 25 Abmat Sit-Ups (arms across chest) 200 M Run 25 Kettlebell Swings 250 M Row Fitness: 8/12 KG Kettlebell Performance: 16/24 KG Kettlebell Competition 24/32 KG Kettlebell

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===Workout of the day for Monday, January 23, 2017=== Coach Led Dynamic Warmup & Mobility Metcon: (10 Minute AMRAP) 5 Power Cleans 5 Burpees 200 Meter Run Fitness: 65/95 LB Barbell Performance: 105/155 LB Barbell Competition: 155/225 LB Barbell Skills & Strength: Back Squats – Cycle 1 Week 4: 5|3|1 Plank 1 minute between sets. Be safe, have fun, work hard!

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===Workout of the day for Tuesday, January 17, 2017=== Coach Led Dynamic Warmup, Mobility & Stability Dynamic Shoulder Warm-Up: Crossover Symmetry Skills & Drills: Standing w/hands in extended position and handstands. Many of our movements end in a position where you are standing tall with your arms fully extended. Snatch, Press, Push Press, Push Jerk, Split Jerk, Thruster, Wallball, etc… If you flip that, you’re doing a Handstand. A Handstand is the ability to support your bodyweight in an inverted position. It’s very similar as holding a heavy barbell over your head. If everything is working in unison, together, you can do it and do it well. Today, we want to ensure your mechanics are correct so that you can achieve success. We want to eliminate all the bows, bends and breaks. This could come in the form of an arched spine/lower back or shoulder that are rolled forward. It could also look like elbows that are not locked out or a head that is staring at the ground instead of infront. Use this time to discover what your body is doing and if need be, now to put yourself in a safer and more stable position. Lots of folks can get into a handstand or press weight above their head and most can stand to improve their technique and/or mechanics to do it safer and more efficiently. Metcon: 12 Minute AMRAP 5 HSPU 10 Toes to bar (V-Up MOD) 15 Air squats Fitness, Performance, Competition: Please use scaling options and/or modifications to these movements that will best suit your ability level and fitness goals. Coach Led Mobility Warm-Down: Time left.

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===Workout of the day for Tuesday, January 10, 2017=== Coach Led Dynamic Warmup, Mobility & Stability: Row/Crossover Symmetry/Bent over dumbbell row. Have everyone perform all movements on the coach’s que. Metcon: 16 Minute AMRAP Push-Ups Heavy Kettlebell Swings Double Unders Fitness: Reps: 5 PU/10 KB/15 DU Weights: 12/16 KG KB Performance: Reps: 7 PU/14 KB/21 DU Weights: 16/24 KG KB Competition: Reps: 9 PU/18 KB/27 DU Weights: 24/32 KG KB Coach Led Mobility Warm-Down: Time left.

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===Workout of the day for Wednesday, January 04, 2017=== “Weightlifting Wednesday” Coach Led Dynamic Warmup & Mobility Skills, Drills and Strength: Floor Bench Press Work up a heavy set of 5 reps. WOD: Build to a heavy but doable barbell complex of… 1 Squat Clean 1 Front Squat (2 front squats if you didn’t squat clean the first lift :-) 1 Thruster Coach Led Mobility Warm-Down: Time left.

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General Information

NameCrossFit Outcome
OwnerSal DeRosalia
Websitecrossfitoutcome.com
Phone(206) 599-9777
Emailteam@crossfitoutcome.com
Address9643 NE Business Park Lane
Bainbridge Island, WA 98110

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