FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

WOD#1

Welcome to the first WOD of the WA sectionals. The WOD that left a dinosaur hump on Joey’s back, and left me in 101st place after the first workout. Its a killer for sure!

This week is going to be especially difficult, and I’ve said it many times before, “Just Show Up!” We have been going long enough here that many of you are starting to see drastic improvements in your abilities, and gaining confidence in your CrossFit skills. Every where in the Tri-cities is 20 min away, so don’t let time be a reason as to why you can’t get here. Plus the workouts are generally only 20 minutes too! So ask,  “are you doing everything it takes to show up!?” Or are you full of excuses?!

WOD: #1 Wa Sectionals

  • 8 x 1 min rounds continuous clock
  • Short run (~100m) then,
  • Get the weight overhead – C&J, Press, Push Press, Snatch Balance etc
    • Score = #reps overhead in time remaining from run
  • Level III – 155/95
  • Level II – 95/65
  • Level I – 45/35

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