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

From the Blog

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

December 14, 2018

WOD: Team WOD, in teams of 3-4 complete using follow the leader style, each person completes 3 rounds, you cannot move on to the next task until person ahead of you has completed it.
20 x cal on rower
20 x thrusters
20 x burpees

20 x kettle bell swings

Image result for santa and sleigh

December 13, 2018

STRENGTH: Work up to 1 RM overhead squat
WOD: For time,
15-12-9-6
Power snatch 
Overhead squat 
Complete 50 x double unders after each couplet

 

December 12, 2018

STRENGTH: Rotate EMOM for 10 minutes (5 sets of each)

A) 10 x single arm OH DB lunge 

B) 8 x feet elevated ring rows 

WOD: AMRAP 16 min.

10 x Dumbbell burpee + box over 

8 x Dumbbell power cleans 

6 x toes to bar 

OLYMPIC LIFTING

STRENGTH: A) 1 x Snatch Deadlift + 1 x Snatch
Build up to 70%, then (5) 1+1 x @ 70%

B) 1 x Power Clean + 1 x Jerk Drive + 1 x Push Jerk
Build up to 70%, then (5) 1+1+1 x @ 70%

WOD: 8 minute AMRAP

5 x power cleans 

3 x front squats 

30 x double unders

December 11, 2018

STRENGTH: Deadlift (20 min cap)

8 x 65%

6 x @ 75%

4 x @ 80%

3 x @ 85%

WOD: 14 minute AMRAP

5 x deadlift

10 x wall balls 

15 x sit ups

 

December 10, 2018

WOD: Hero “WADE”
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters 
Then, 4 rounds of:
12 x strict pull-ups 
9 x strict dips 
6 x strict handstand push-ups 
Then, run 1,200 meters 
POST WOD CORE: Complete 3 rounds, not for time,
30 sec plank hold
15 x 2 ct flutter kicks
Rest 30 seconds

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

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