FallOut CrossFit – School of Elite Fitness in Tri-cities, WA
Holiday Schedule
Monday, 12/24 – 12 days of Christmas WOD, 9:00 am (all other classes cancelled)
Tuesday, 12/25 – Christmas Day – Closed
Tuesday, 1/1 – New Years Day – Closed
Kids and Teen Classes
NO CLASSES FROM MONDAY 12/24 – FRIDAY 1/4
CLASSES RESUME MONDAY, 1/7
Thanksgiving Week Holiday Hours
Wednesday 11/21 – no classes for Kids and Teens
Thursday 11/22 and Friday 11/23 – no classes
WOD: “Fight Gone Bad” – 3 Rounds for total reps
1 minute Wall Balls
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row (calories)
1 minute Rest
MIDLINE: 3 cycles, not for time
20 x hollow rocks
15 x glute bridges
10 x Superman’s w/2 sec pause
Strength: 15 minutes to find your 1 Rep max overhead squat
WOD:
A) 30-20-10
Row calories
Toes to bar
Time cap of 8 minutes
Rest 2 minutes
B) 15-10-5-10-15
Hand release push ups
Overhead squats
Time cap of 12 minutes
WOD: With a partner!
A) 1600 m relay run
Rest 3 minutes
B) Against a 12 minute clock – 4 rounds, alternating movements
12/10 cal row
40’ single arm overhead DB lunge
7 x single arm DB to overhead, each side
Rest 3 minutes (if done prior to 12 minutes, begin your 3 min rest immediately)
C) Against a 7 minute clock w/one person working at a time
50 x burpees
Max reps in remaining time: Cleans (athletes choose weight)
*Record reps and weight
Midline: 3 rounds, not for time,
10 x deadbugs
20 seconds flutter kicks on stomach w/arm flutter
10 x butterfly position sit ups
Strength: Complete in order, move on once all sets of the exercise are complete
A) 5 sets of 3 x front squats @ 85% of 1-rep-max
B) 5 sets of 10-12 x on each leg Bulgarian split squats w/dumbbells
C) 3 rounds of 20/18 calorie row
WOD: AMRAP in 15:00
35 x double unders
20 x wall balls
10 x dumbbell push press – 2 DB’s
5 x burpee box jump overs
OLY LIFTING
Strength:
A1) Single leg KB deadlift, use as primer. 3 x 8 per side
A2) Deadlift 2 x (3 x 65%), 2 x (3 x 75%), 3 x (2 x 85%)
B) Goblet squat w/pause (2 sec @ bottom) 5 x 8
C) Single arm DB row 4 x 8-10 per side
D) Banded face pull 4 x 10-12
WOD: AMRAP in 10:00
5 x deadlift
7 x box jumps
9 x hand release push ups
Strength: 3 sets of,
10 x dumbbell flies on floor
3 x KB Turkish get ups each side
8-10 x Ring dips
WOD: Helen
3 rounds for time,
400m Run
21 x Kettlebell swings
12 x Pull ups
