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

July2014

July 22, 2014

Big Mahalo for everyone helping out at the gym while us Smith’s went on vacation!

It was a blast! From turtles to tropical fishes and getting out-surfed by your kid (gggrrr), we can’t wait to share some pics and stories with all of you!

Looking forward to seeing all your smiling faces again!!!

 

STRENGTH: IN 15 minutes, work up to a heavy squat clean single

WOD: 4 rounds for max rounds, each round is 3:00

9 x handstand push ups

6 x thrusters

3 x burpee over barbell

(1 minute rest after the completion of 3:00)

Athlete begins the next round wherever he/she left off at in previous round.

 

Check out these amazing teen CrossFit girlies! You rock!! So proud of everything you have accomplished!

 

July 21, 2014

The “Ghost”

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

 

 

A special treat for you…July 14-18 Week of WODs

A special treat!

You get to know the entire week of WODs in advance! It’s not too often this happens, so enjoy!

 

 

 

MONDAY

SKILL: L-Sit (rings, paralletes)– 10 minutes

STRENGTH: 3 sets of 10 strict pull ups (weighted if possible)

WOD A: 5 min AMRAP

10 x kipping pull ups

10 x wall ball shots

*Rest 5 minutes*

WOD B: 5 min AMRAP

10 x toes to bar

10 x jumping lunges

TUESDAY

ENDURANCE: 3 x 500 m row, max effort *Rest 3-5 minutes between sets*

WOD: 2 rounds for time,

50 x kettle bell swings

50 x box jumps

50 x push ups

50 x double unders

WEDNESDAY (5:30 am, 10:00 am, 7:30 pm)

SKILL: handstand kick ups w/box, handstand holds, handstand walk – 10 min

WOD: “Bell”

3 rds of-

21 x deadlift

15 x pull ups

9 x front squat

WEDNESDAY OlyWOD (5:30 pm, 6:30 pm)

STRENGTH/SKILL: For max load-

Muscle clean 1-1-1-1-1

Power Clean 3-3-3-3-3

Squat clean 5-5-5-5-5

WOD: 3 rounds for time-

20 x OH Barbell walking lunge steps

15 x pull ups

THURSDAY

STRENGTH: Turkish Get Up 3 x 12 reps, alternating sides – focus on core strength and stability

WOD: 3 rounds for time,

5 x single arm KB snatch, EA ARM

10 x tire flip + jump thru

15 x hand stand push ups

FRIDAY

STRENGTH: back squat 4x4x4x4

WOD: 15 minute partner AMRAP

Partner A: 50 m DB walking lunge steps

Partner B: 15 x KB swings

30 x DU’s

Partner A picks up wherever partner B leaves off.

 

 

Mahalo!!!

island

Aloha!

Wishing all our athletes a strong week at FallOut CrossFit! A big thank you for all our Coaches for stepping up to the plate while we are on vacation. For our athletes who’ve been around for awhile, feel free to help out too, for our newest athletes. We are confident in all of you! It’s going to be a hot week, stay cool and safe! We will see you when get back!

Mahalo,

The Smith Team

July 9, 2014

SKILL: OH squat form 50 x PVC 

WOD: 3 rounds for time,

15 x overhead squats 

30 x abmat sit ups

45 x kettle bell swings 

OlyWOD

STRENGTH: 

high hang power clean 5x5x5

power clean 3x3x3

squat clean 2x2x2

WOD: 3 rounds for time,

5 x burpees

10 x pistols (5 ea leg)

20 x box jumps

30 x dumbbell walking lunge steps

 

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