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

From the Blog

October 19, 2018

STRENGTH: EMOM for 10 min, complete 2 x squat snatch @ 80-85% of 1 RM
WOD: For time,
45 x Power Snatch 
35 x Hang Power Cleans 
25 x Push Jerks
15 x Overhead Squats

October 18, 2018

STRENGTH: Front Squat 5-5-5-5-5
WOD: 2 rounds for time of,
50 x wall balls 
10 x bar muscle ups

October 17, 2018

STRENGTH: Push Press 5-5-5-5
WOD: 12 minute AMRAP,
12 x Kettle Bell Swings 
9 x Burpee Box Jump Overs 
6 x Handstand Push Ups 

OLYMPIC LIFTING
STRENGTH: Back squat 3-3-3-3-3
ACCESSORY: A) Bulgarian Split Squats 2 x 10-12
B) Barbell hip thrusts 2 x 12-15
WOD: 7 minute AMRAP
30 x double unders 
15 x air squats
10 x pull ups

October 16, 2018

STRENGTH: Every 90 seconds for 6 sets, 2 x deadlifts @ 80-85% of 1 RM
WOD: Against a 20 minute running clock, complete
1 mile run, with remaining time AMRAP of,
12 x deadlift 
12 x hand release push ups
12 x box jumps

October 15, 2018

MONSTER MASH

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WODs:

A) 21-15-9 Reps for time of,
Handstand Push-ups 
Single Arm Dumbbell Snatch 

B) 3 Rounds for time of, 
100m Farmer’s Carry 
15 x Dumbbell Thruster 

C) 3 Rounds for time of: 
400 m run 
20 x Single Arm Overhead DB lunges 

10 x Toes-to-bar 

*WODs may be completed in any order * Rest 3 min between WODs * Record WODs individually *

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