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

From the Blog

October 16, 2017

MONSTER MASH MONDAY

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WOD: Score each WOD separately! May do WODs in any order. Rest 3 minutes between WODs.

A) 3 Rounds for time of: 
10 x Shoulder to Overhead 
200 m run 
B) 21-15-9 reps for time of: 
Thruster 
Handstand Push-up 
C) For time: 
800m run 
40 Calories, Rowing 
20 Burpees

October 17, 2017

WOD: “Barbara”

Five rounds, each for time of:
20 x Pull-ups 
30 x Push-ups 
40 x Sit-ups 
50 x Squats

Rest precisely three minutes between each round. Score is total time to complete workout.

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Festivus Games – Fall Team Competition 2017

Team Competition Fall 2017

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Male Novice

1st Place – The Ol’ 1…2…

Male Intermediate

1st Place – 1ooo Wedges

2nd Place – Sour Snatch Kids

3rd Place – Bros Before Rows

Female Masters

1st Place – The Golden Girls

Female Novice

1st Place – BAM (Bad Ass Moms)

2nd Place – Less Talk, More Chalk

3rd Place – Weights Before Dates

Female Intermediate

1st Place – The OG

2nd Place – Less Twerking, More Jerking

3rd Place – AMRAP then AMNAP

 

 

October 12, 2017

SKILL: Tabata bar Hang 
WOD: 2 rounds for time,
22 x pull ups 
22 x overhead squats 
22 x toes to bar
22 x power snatch

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October 11, 2017

WOD: “Chistine”
3 rounds for time,
500m Row
12 x Deadlifts, bodyweight 
21 x  Box Jumps, 20″ 
CORE STABILITY: 2 rounds for quality,
10 x strict leg/knee raises, hanging from bar
20 x Russian twists w/kettle bell
30 x 2 ct flutter kicks
 
OLYMPIC LIFTING
STRENGTH: 3 position power clean (1+1+1) – high hang + below knee + floor x 10 sets every 1:30, build in weight as you go
WOD: 21-15-9
Squat clean 
Handstand Push ups

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