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

From the Blog

January 21, 2022

WOD: For time
1-10 Toes to Bar
10-1 Deadlifts
Every Round Adds Up to 11 Reps

STRENGTH: BACK SQUATS
5 reps @ 65% 1RM
5 reps @ 73% 1RM
5 reps @ 78% 1RM
5 reps @ 78% 1RM
5 reps @ 78% 1RM
5+ (Max reps @ 78% 1RM)

January 20, 2022

WOD: For time,
100 x Double Unders

4 Rounds:
15 x Burpees to Target
15 x Wall Balls

100 x Double Unders

4 Rounds:
15 x Burpees to Target
15 x Wall Balls

100 x Double Unders

ACCESSORY: 3 sets, not for time,

10 x ring rows – foot elevated for Rx

50 ft single arm overhead kettlebell carry, each arm 45 seconds hollow rock

January 19, 2022

STRENGTH: In 8:00 build to the heaviest complex of,

1 x power clean + 1 x hang squat clean + 1 x front squat

WOD: For Time,
21 x Power Cleans
30/21 Cal bike OR 40/30 cal row
21 x Power Cleans

<<increase weight>>

[On the 8:00]
For Time:
15 x Power Cleans
30/21 Cal bike OR 40/30 cal row
15 x Power Cleans

<<increase weight>>


[On the 16:00]
For Time:
9 x Power Cleans
30/21 Cal bike OR 40/30 cal row
9 x Power Cleans

[Cap at 24:00]

January 18, 2022

STRENGTH: Push Jerks

5 sets of 3

*Score = Heaviest Load

WOD: 4 rounds for time
400 Meter Run
8 x Shoulder to Overhead
16 x Box Jump Overs

January 17, 2022

SKILL CONDITIONING: EMOM x 12:00

1) 8-10 x strict handstand push ups

2) 50’ front rack walking lunges

WOD: AMRAP 20:00
5 x Pull Ups
10 x Push Ups
15 x Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row