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


August 24, 2015

STRENGTH: Squat Clean and Jerk (2 + 1) x 5 sets – build in weight if capable

WOD: For time, 3 rounds,

10 x power cleans

20 x wall balls 

30 x box jumps


August 21, 2015

STRENGTH: Front squat 5 x 5 x 5 x 5

WOD: 400 m run 
50 x kettle bell swings
50 x air squats
400 m run
40 x kettle bell swings

40 x air squats
400 m run
30 x kettle bell swings

30 x air squats

A big thank you to all of our amazing Coaches! We are blessed to have each of you in our lives! As we send Coach Tommy back to school this Fall, we wish him a successful (and fun!) year.
Thank you to Joey Sanchez for stepping in and coaching Saturday’s class. Everyone is in for a treat and we can always benefit as athletes from learning from different perspectives.

August 20, 2015


It’s your Golden Birthday!

21 years old on the 21st!!!!

WOD: In teams of three, complete five rounds each, for max reps, of:
Station A: 100 Meter Farmer’s Carry
Station B: Push-Ups 
Station C: Wall Ball Shots 

Only one partner may occupy each station; partners rotate as a group as soon as their teammate completes the 100 meter farmer’s carry.

(One round = each person has complete every station)

CORE DURABILITY: Tabata plank holds



August 19, 2015

SKILL/STRENGTH: Spend 10 minutes, working up in weight for Turkish Get Up

WOD: Complete as many rounds as possible in 5 minutes of:
5 x Burpees
10 x Wall Ball Shots 

Rest 3 minutes

As many rounds as possible in 5 minutes of:
5 x handstand push ups 

10 x jumping lunges 

Rest 3 minutes

As many rounds as possible in 5 minutes of:
5 x sumo deadlift high pull 

10 x lateral hops over barbell

Score each round separately.



STRENGTH: 10 min EMOM – 1 x high hang power snatch + 1 x power snatch + 1 x OH squat

WOD: 3 Rounds For Time,
6 x Power Snatch
9 x OH Squats 
12 x Burpee Over Bar
15 x Pull-ups


August 18, 2015

WOD: 4 rounds, for max box jumps, each round lasts 5:00

30 x double unders 

20 x wall balls 

10 x pull ups 

Max box jumps in remaining time

CORE DURABILITY: 100 total x of any combination,

Strict leg lifts/knee lifts

Sit Ups

Hollow Rock

Why do we need a strong core?
One of the main benefits of strengthening your core is increased balance and stability. Your core helps to stabilize the spine and pelvis — this means that walking, sitting, and standing are all tasks that activate the core. It also helps to keep your spine erect and your hip bones in a neutral position. Since your core makes up the center of your body and encompasses the spinal column, all movements pass through it. A strong core consists of muscles that work together in coordination to stabilize and support your body. Having strong core stabilizers enables you to maximize strength in your arms and legs.