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

May2014

Show Your American Pride!

FallOut CrossFit is proud to support Camp Patriot!

 

 

DISTANCE: 5K, 1 mile, and the 100 lb Challenge

NEW!!! Finish at the home plate in Gesa Stadium!

WHERE: Pasco Softball Complex (near GESA Stadium), 6520 Homerun Rd, Pasco, WA
WHEN: July 4th, 2014 – 8am (100 lb challenge starts at 7:30 am)

PRICE: $35 Adults, $25 Kids* (*12 & under)
T-Shirt Included & General Admission Ticket to Dust Devil game on July 3rd

Register by June 15th, 2014 to guarantee T-shirt
Online Registration open until June 29th, 2014 – no mail-in registration

Early Pick Up/Registration: Gesa Stadium, July 3rd, noon until game time at 7:05 pm
Questions? jjwrun64@yahoo.com

 

For more information and to get registered, visit the Camp Patriot Fun Run website!

If you are unable to participate the day of the event, please consider supporting Camp Patriot by making a donation. Camp Patriot honors our wounded veterans by taking them on outdoor adventures.

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If you have questions or are considering helping at the event, please contact FOCF’s own Janet Wilson who has put in countless hours into making this event a success! Email: jjwrun64@yahoo.com

May 30, 2014

SKILL: Hand stand walk progressions

WOD: For time,

100 x double unders

then 3 rounds of,

15 x deadlifts

35 x sit ups,

then finish with 100 double unders

 

May 29, 2014

SKILL: Kipping Pull Up Progressions

WOD: “Triple Play!!!”

Max rounds in 5 minutes

5 x burpees

10 x wall ball shots

rest 2 minutes

Max rounds in 5 minutes

5 x squat jumps

10 x double unders

rest 2 minutes

Max rounds in 5 minutes

5 x toes to bar

10 x kettle bell swings

May 28, 2014

STRENGTH: Front squats 10x10x10 @ 60% – must pull off floor

WOD: For time, 10-9-8-7-6-5-4-3-2-1

ring dips

burpees

push press

sumo deadlift high pulls    

OLYWOD!!!

10 minute EMOM: 3 x high hang power snatch & 3 x box jumps

For time,

50 x double unders

50 x alternating dumbbell snatch

50 x walking barbell lunges

50 x push jerks

50 x toes to bar 

 

May 27, 2014

STRENGTH: Floor press 5 x 5 x 5 x 5

WOD: “Tag Team Kalsu”

For time, complete 100 thrusters with a partner. At the top of every minute, each person must complete 5 burpees.

One person working at a time on thrusters, switch as necessary.

 

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