Wednesday 6.7.17

by Admin | June 6, 2017 | WODs and News | 0 Comment

Ben and Elena

 

Snatch/Hang Snatch
8 rounds
New round every minute

"O's Game"
"O's Game"
EMOM x 12
Odd - 3 Power Snatches
Even - Up to 50 Double Unders

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Tuesday 6.6.17

by Admin | June 5, 2017 | WODs and News | 0 Comment

Jim and Mikey Timmerman

 

"Pool Day"
5 Rounds
200m Run
7 Squat Cleans (135#/95#)
7 Bar Facing Burpees
Rest 2 min between rounds

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday 6.5.17

by Admin | June 4, 2017 | WODs and News | 0 Comment

Ed

 

"Cookout"
20 min AMRAP
5 Push Jerks (115#/75#)
10 Box Jumps (24"/20")
15 Pull ups

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 6.4.17

by Admin | June 3, 2017 | WODs and News | 0 Comment

Shannon

 

"Vampire"
15 min AMRAP
100m Run
5 Thrusters (115#/75#)
3 Muscle ups*
*scale with Burpee Pull ups

Compare to 10.30.16

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 6.3.17

by Admin | June 2, 2017 | WODs and News | 0 Comment

Justina

 

"McGinnis"
Partner WOD
8 100m Run (Alternate)
Then: 7 Rounds
15 KBS (53#/35#)*
15 Power Cleans (95#/65#)*
15 Box Jumps (24"/20")*
*Switch Partners every movement
Then
8 100m Run (Alternate)

News
Running Specialty Program with Coach Joshua
Starts today!!!

Car Wash Saturday June 3rd (today)
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


Friday 6.2.17

by Admin | June 1, 2017 | WODs and News | 0 Comment

Chris and Colette

 

"Outsiders Monti"
5 Rounds
1 min:
Bike
Burpee Broad Jumps
Wall Balls
Rest

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 enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Car Wash Saturday June 3rd
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


Thursday 6.1.17

by Admin | May 31, 2017 | WODs and News | 0 Comment

Morning Ladies

 

"Dunham"

12 min AMRAP
10 Thrusters (75#/55#)
50m Run
15 Abmat Sit ups
50m Run

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 enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Car Wash Saturday June 3rd
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


Wednesday 5.30.17

by Admin | May 30, 2017 | WODs and News | 0 Comment

Warmer Weather means Open Bay Doors

 

"Giunta"

4 Rounds
30/20 cal Row
50 Double Unders
7 Hang Power Cleans (185#/125#)
Rest 3 min Between Rounds

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

Car Wash Saturday June 3rd
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


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.