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

From the Blog

December 23-27, 2013

Hope everyone had a very Merry Christmas and enjoyed family and relaxation!

December 23, 2013

STRENGTH: work up to 1 RM press

WOD: For time,

30 x front squats, then,

15-9-3

push press

burpees

December 24, 2013

“The 12 Days of Christmas!”

To be done, just like the song….

1 50 m sprint
2 Tire Jump thrus
3 Handstand push ups
4 SDHP 
5 KB swings 
6 Burpees
7 wall ball shots
8 OH plate walking lunges 
9 Push Ups 
10 V ups or tuck ups
11 jump squats
12 One Arm Snatches, total

December 27, 2013

5 rounds

1 mintue rest between rounds

10 x pull ups

15 x KB swings

20 x wall ball shots

30 x double unders

400 m medball run

 

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