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

From the Blog

Leave No Doubt

Take this mentality with every WOD and you can’t fail, you wont fail. Have this mentality when doing partner WODs and never leave your partner behind, you succeed more when you succeed together! FOCF is a family and when we band together as a family everyone gets better as a result. Leave no doubt when you leave the gym that you gave it your all & intensity is only maximize when full range of motion is achieved. Good work this week to all!

 

[youtube=http://www.youtube.com/watch?v=RT22t5eSqbo]

 

Wednesday –

WU: JYD + 100 squats

WOD:

  • 40 Kettlebelll Swings (24/16 kg)
  • 20 Burpees
  • 30 Kettlebell Swings
  • 15 Burpees
  • 20 Kettlebell Swings
  • 10 Burpees
  • III: 53/35
  • II: 35/20
  • I: 20/12.5 & mod burpees

Thursday:

WU: JYD + 50 pushups

WOD:

  • 100 Burpees
  • 1 Mile Run
  • 50 Burpees
  • 800 Run
  • 25 Burpees
  • 400 Run
  • III: Rx
  • II: 75 burpees, 800m run, 400m, 400m
  • I: ½

Friday:

WU: JYD + 100 situps

WOD:

“Tag Team Cindy”

Teams of two must complete as many rounds as possible in 20 minutes of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats
  • Only one team member may be working at any given time.  The resting partner must care for the team’s kettlebell/DB, which may not touch the ground during the workout (you cannot sit down or kneel either). Carry the biggest kettlebell/DB you can handle.

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