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

From the Blog

MMA & CrossFit

One of Washington’s premier CrossFit gyms, Rainier CrossFit, will have one of their members (DJ) fighting in his 1st televised UFC fight this Saturday @ 5pm on Spike TV. Check it out and root for the CrossFitter!

[youtube=http://www.youtube.com/watch?v=qxPRKD84Ebo]

WOD: Wednesday

JYD – Tabata alternating hollow position & superman position

WOD:
21-15-9 KB Swings – Squats – Sit Ups
400 M Run
2 Min Rest
400 M Run
9-15-21 Sit Ups – Squats – KB Swings

III: 53/35 II: 35/20 I: 20/12.5

WOD: Thursday

JYD –
10x Push Ups
10x Mountain Climbers
10x Flutter Kicks
10x Dips (Alternate between parallette & bench)
x6 Rounds

Max Effort
2 minutes each of:
push up
pull up
sit up
burpee
2 min rest & Repeat

WOD: Friday

JYD – Baseline

21-15-9 reps for time of:
Deadlift
PullUps

III: 225/155 II: 185/115 I: 155/85

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