Tuesday 5.30.17

by Admin | May 29, 2017 | WODs and News | 0 Comment

Outsiders crew after completing MURPH

 

Power Snatch
1 rep every 30 sec for 8 min

"Byers"
8 min AMRAP
5 Deadlifts (255#/175#)
10 T2B
15 KBS (53#/35#)

News
Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enrol
Email joshua@outsiderscrossfit.com for more info and to sign up


Monday 5.29.17

by Admin | May 28, 2017 | WODs and News | 0 Comment

Navy Lieutenant Michael Murphy

 

Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
pull ups, push ups and squats can be partitioned as needed

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Sunday 5.28.17

by Admin | May 27, 2017 | WODs and News | 0 Comment

Charlie

 

"Multiplier"
12 min AMRAP
5 Thrusters (75#/55#)
10 KBS (53#/35#)
15 Abmat Sit ups

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up


Saturday 5.27.17

by Admin | May 26, 2017 | WODs and News | 0 Comment

The guys at 4:30pm

 

"Gunnevera"
16 min AMRAP - Optional Partner WOD
100m Run (together)
7 Snatches (95#/65#)(each)
7 Bar ove Burpees (lateral)(each)
3 Muscle ups or Burpee Pull ups (each)

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up


Friday 5.26.17

by Admin | May 25, 2017 | WODs and News | 0 Comment

Dan K.

 

"Lookin at Lee"
800m
50 Pull ups
50 Box Jump Overs (24"/20")

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up


Thursday 5.25.17

by Admin | May 24, 2017 | WODs and News | 0 Comment

Suzanne

 

"Senior Investment"
5 Rounds
10 T2B
3 Thrusters (115#/75#)
20/15 Cal Row
Rest 2 min between Rounds

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm


Wednesday 5.24.17

by Admin | May 23, 2017 | WODs and News | 0 Comment

Ashely Guetler

 

Clean
1 rep every 30 seconds for 8 minutes

"Classic Empire"
EMOM x 10
Odd - 3 Power Cleans
Even - Up to 15 Push ups

News

Save the Date - Memorial Day Murph and Cookout/Potluck
Monday, May 29th at 10am

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm

 


Tuesday 5.23.17

by Admin | May 22, 2017 | WODs and News | 0 Comment

Andrew

 

"Cloud Computing"
25 min AMRAP
25 Wall Balls (20#/14#)
20 Box Step ups
15 DB Snatches (50#/35#)

News

Save the Date - Memorial Day Murph and Cookout/Potluck
Monday, May 29th at 10am

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm


Monday 5.22.17

by Admin | May 21, 2017 | WODs and News | 0 Comment

Gen

 

"Fuel"
400m Run (buy in)
Then 7 Rounds of:
8 Clean and Jerks (115#/75#)
8 Bar Facing Burpees
Then 400m run (cash out)

News

Save the Date - Memorial Day Murph and Cookout/Potluck
Monday, May 29th at 10am

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm


Sunday 5.21.17

by Admin | May 20, 2017 | WODs and News | 0 Comment

Bruce

 

"For Keeps"
15 min AMRAP
5 Hang Power Cleans (155#/105#)
10 Box Jumps (24"/20")
15 Abmat Sit ups

News

Save the Date - Memorial Day Murph and Cookout/Potluck
Monday, May 29th at 10am

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm