By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit

Happy Monday!!!

Our “Pink” WOD / Barbells for Boobs Event is this Saturday @ 10AM, please be sure to come support this great cause!! Be ready for Great times, great food and great people!! Please RSVP.

Also, be sure to have pre-ordered your CFOS Barbell for Boobs shirt no later than Tuesday. All profits will be donated to support the cause.

Saturday WODs = Great Times with Great People!!

DROM: Dynamic Range of Motion (No Measure)


* Hips

Overhead Squat (7 x 2: Heavy Sets)

Work to Goal Weight

OHS / Burpee AMRAP (AMRAP – Reps)


9 Minute AMRAP:

2 reps., Overhead Squat #95 / #65

2 reps., Burpee

4 reps., Overhead Squat

4 reps., Burpee

6 reps., Overhead Squat

6 reps., Burpee


Then back up to the top starting with “2”.

Measure: Reps

Post WOD Cool Down

* Shoulders – Theraband

* Hip Flexors – Couch Stretch

Supplement Work – Post WOD

10 Minute EMOM

* 3-5 Strict Ring Dips

***Scale Appropriately***

Daily Thoughts

“Nothing is worth more than this day. You cannot relive yesterday. Tomorrow is still beyond our reach.” – Johann Wolfgang Von Goethe

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