Wednesday 9.30.20


Wednesday 9.30.20

Corey & Shannon

12min Strength: (5-6 sets):
3 Power Clean + 3 FSq (3sec Pause) + 
3 S2OH = 1
(Score- Weight for full completed complex)
*3 sec Pause in bottom of each FSq

“Pumpkin Pie”
WOD: 4 Rds: 
10 Hang Squat Cleans (95/65)
10 Bar Facing Burpees
(Score- Time)

32min Tasks: 
Station 1: 
2 Rds: 
800m Row
30 S/L V-Ups

Station 2:
50/40 Cal Bike
50 WBs

Station 3:
Buy In: 800m Run
Then 3 Rds:
15 KBS
30 Plank Mtn Climbers 
Cash Out: 800m Run

Station 4:
3 Rds:
20 Slam Balls
10 Burpees 

Station 5:
100 Russian Twists 
50 Oblique Crunches (each side)

OUTSIDE WOD – 5:30am, 6:00am (Thrive), 6:30am, 7:30am, 8:30am, 9:30am (Thrive), 12pm, 3:15pm (varsity), 4pm, 5pm, 5:30pm (Thrive), 6pm
Person Limit:
18 People Inside
10 People Outside
…sign up in Zen Planner (waitlist available)

Join our facebook Group
Download the Zenplanner APP (to reserve classes)

Beyond Movement PT is now open at Outsiders Crossfit.
For a free assessment or more information
please contact Corey at 410-357-1529.

Please check our Facebook group page, your e-mail and/ or see one of the coaches for more information on all that’s happening at Outsiders!