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

From the Blog

HOLIDAY SCHEDULE

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

 

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Thanksgiving Week Holiday Hours

Thanksgiving Week Holiday Hours

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Wednesday 11/21 – no classes for Kids and Teens

Thursday 11/22 and Friday 11/23 – no classes

March 23, 2019

Workout 19.5

WOD: OPEN 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

March 21, 2019

STRENGTH: Deadlift 5 x 5 @ 75%
WOD: Complete as many rounds as possible in 15 mins of:
10 x deadlifts 
15 x box Jumps 
20 x kettlebell Swings

March 20, 2019

STRENGTH: Four sets of,
Dumbbell Bench Press x 8-10 reps
Rest 30 seconds
Dips x 8-10 reps
Rest 30 seconds
100 feet Farmer’s Carry with heavy kettlebells
Rest 30 seconds
WOD: 4 Rounds, for max reps
In 2:00,
12 x thrusters
6 x handstand push ups
Max Pull Ups
Rest 90 Seconds

March 19, 2019

WOD A: Festivus “Hold Down the Floor, I’ll be Right Back” – With a partner
8-Minute Time Cap,
27 Row Calories
21 x 1-Arm Alternating DB Snatch
15 x HR Push-ups
9 x 1-Arm Alternating DB Squat Clean

1 athlete works at a time. The non-active athlete holds a “front leaning rest” FLR position (i.e., a high plank).

Rx: 55/45 (not Festivus)
Intermediate Men: 50#
Intermediate Women: 35#
Novice/Masters Men: 35#
Novice/Masters Women: 20#

WOD B: For time, with a partner, one person working at a time, except for the run,

Partner Run 400m
50 x wall balls (20/14, 14/10, 10/6)

30 x pull ups (Rx, bands, jump or rr)
Partner Run 400m
30 x pull ups
50 x wall balls
Partner Run 400m

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March 18, 2019

STRENGTH: Leg complex of squats and lunges
5 x (5 x back squats @ 70-75% of RM, superset with 10 x DB reverse lunges per leg)
WOD: 5 rounds for time,
10 x push jerks 
50 x double unders

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