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

From the Blog

August 20, 2014

August 21st is a great day!

Happy 20th Birthday Coach Tommy and the arrival of Baby Luke Neiffer!

We all wish Coach Tommy a successful school year at University of Idaho! We’ll miss you and will love to have you at the gym when you visit!

 

 

 

 

 

STRENGTH: 4 sets, for quality

front squats 4-6 reps,

30 seconds rest,

12-15 consecutive handstand push ups

WOD: For time,

100 x double unders

10 x wall balls

80 x double unders

15 x wall balls

60 x double unders

20 x wall balls

40 x double unders

25 x wall balls

20 x double unders

30 x wall balls

 

OLY WOD

STRENGTH: EMOM 12:00 – 1 x power clean, 1 x hang squat, 1 x thruster

WOD: For time,

50 x box jumps

40 x hand release push ups

30 x front rack walking lunge

20 x jerks

10 x burpees

 

Happy Birthday Coach Tommy!

Happy Birthday Coach Tommy!

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