out·li·er ( \- li(-e)r\ ) noun
1 : a statistical observation that is markedly different in value from the others of the sample
...are you ready?    
Quotes
"The reputation of a thousand years can be determined by the actions of just one hour."

-Japanese Proverb
WOD
March 30, 2010

Warm Up
5 min Row

WOD
5 Rounds
4 Shoulder Press 135#
6 Push Press 135#
8 Front Squat 135#
6 Push Press 135#
4 Shoulder Press
135#

Cash Out
100 Sit ups

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Technique of the Week
 
Outlier Ranking System

Our ranking system has been developed to provide visible goals for our clients to attain.

Beginner    
Exercise   Rep/Duration Type Band
Back Squat   3 @ BW Strength Blue
Deadlift   3 @ BW Strength Blue
Press   3 @ 3/4 BW Strength Blue
Pull ups   5 Strength Blue
Push ups   20 Strength Blue
Vertical leap   21" Power Blue
Clean & Jerk   1 @ 3/4 BW Power Blue
Snatch   1 @ 1/2 BW Power Blue
Broad Jump   6' Power Blue
40yd Dash   sub 6s Speed Blue
400M Sprint   sub 1min 20s Speed Blue
20yd Shuttle run   sub 5.5s Agility Blue
Overhead Squat   10 @ 1/2 BW Mobility Blue
1mile Run   sub 8min 30s Endurance Blue
800M Run   sub 4min Endurance Blue


Helpful Links

www.crossfit.com

www.paleodiet.com

www.ringtraining.com

www.gymnasticbodies.com

www.ironmind.com

www.crossfitfootball.com

www.crossfitkids.com

/www.drillsandskills.com

Outlier Friends

www.collingsma.com