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

From the Blog

Warrior Dash Anyone?

CLICK HERE TO SIGN UP

We are going to try and get a group together to head over to do the Warrior Dash in North Bend July 16th & 17th & Oregon on September 10th & 11th. This is why you train for CrossFit, maybe not everyone. But what doesn’t look fun about this!? Check out the link and look for the board to sign up in the gym. This is a 5k trail run with 10 obstacle from mud pit, fire run, to cargo climb. Work as a group to complete the journey. The larger the FOCF group we can get the better. Maybe we can design cool costumes or t-shirts to make sure we stand out! Should be a heck of a time!

[youtube=http://www.youtube.com/watch?v=g6Ywu5JhUSA]

 

Tuesday:

WU: “Baseline’s Cousin” 400m run, 40 squats, 30 situps, 20 push ups, 10 burpees

WOD: “Christine” – 3 Rounds for time:

  • 500 Meter Row
  • 12 Bodyweight Deadlifts
  • 21 Box Jumps
    • III: BW 24/22
    • II: 75% 22/20
    • I:50% 20 step ups ok

Wednesday:

WU: 75 KBS

WOD: 3 rounds

  • 12 Thrusters
  • 21 Pullups
    • III: 95/65
    • II: 65/45
    • I: 35/18

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