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

From the Blog

January 23 & 24, 2013 – Buddy Week is Coming Up!!!

Find that best buddy and bring ’em in! January 27th – 31st is buddy week! All WODs will be partner based!

If you need a buddy, no problem, we’ll partner you up with someone!

 

January 23, 2014

STRENGTH: In 20 minutes, work up to 1 RM power clean

Suggested load pattern:

50% of 1 rm x 3 reps

65% of 1 rm x 2 reps

75% of 1 rm x 2 reps

85% of 1 rm x 1 rep

90% of 1 rm x 1 rep

95% of 1 rm x 1 rep

100% of 1 rm

WOD: Work in intervals of :60 on followed by :60 rest, for 5 rounds, for max rounds + reps

power clean x 5 reps 

box jumps x 10 reps 

January 24, 2014

STRENGTH: EMOM for 5 minutes – 5 dips + 3 handstand push ups

WOD: For time,

400 m run 

21 deadlifts 

21 OH weighted sit ups 

400 m run

15 deadlifts

15 OH weighted sit ups

400 m run

9 deadlifts

9 OH weighted sit ups

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