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

From the Blog

Happy St. Patty’s Day

If you wore green today for Thursdays WOD I hope it brought you good luck! Lift heavy and run fast, for it is one day until the FOCF CrossFit Games Open begins. I hope more of you still sign up for this competition. Remember you don’t just get to compete against our members in the gym you get to compete with every CrossFitter in the region, in the world! Who will be your strongest competition? Check out the leaderboard at the 2011 Reebok/CrossFit Games website!

[youtube=http://www.youtube.com/watch?v=e1CX5F8LlCE]



WOD Wednesday:

JYD + 800m run

WOD: As a team of 2 (if only one person they do half the work)

  • 800m plate run
  • 30 rounds of (1 person works at a time)
    • 5 push ups
    • 10 situps
    • 15 squat
  • 800m plate run
  • III:45/25
  • II: 35/15
  • I: 25/10
  • *25 burpees each person for each time plate hits ground

WOD: Thursday

JYD + 5 min max handstand hold

If you cant do a handstand hold a >/=45# over head

WOD: 3 rounds for time

  • Deadlift max reps for 1 minute
  • Run 400 meters
  • Rest 1 minute
  • III: BW/75%
  • II: 75/50%
  • I: scale as needed

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