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

From the Blog

May 11, 2018

STRENGTH: Every 2 minutes for 10 min,

5 x strict pull ups + 10 x single arm DB push press (5 ea arm)

WOD: 4 rounds for time,

5 x squat cleans

15 x push ups

5 x shoulder to overhead

15 x sit ups

400 m run

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May 10, 2018

STRENGTH: Gymnastics skill practice – handstands
Progression of holds against wall – freestanding handstand holds – hs walk
WOD: For time,
50 x burpees
3 x rope climbs 
50 x wall balls 
3 x rope climbs
50 x Russian twists w/medball

May 9, 2018

STRENGTH: Shoulder strict press 3 – 3 – 3 – 3 – 3
WOD: Against an 18 minute running clock, every 3 minutes (for a total of 6 rounds) complete at max effort,
10 x cals on rower
15 x air squats
20 x kettle bell swings Rest any remaining time in the 3 minutes

OLYMPIC LIFTING
Burgener Drill
STRENGTH: 1) Work up to a heavy double (not necessarily 2 RM) of,
A) Power snatch
B) Squat snatch
2) Back squat 3 x 7-8 reps
WOD: 3 rounds for max effort (no measure)
30 seconds max effort Russian kettle bell swings/30 sec rest
30 seconds max reverse lunges w/bell in Goblet position/30 sec rest
30 seconds max burpees/30 sec rest

May 8, 2018

ENDURANCE: Partner 200 m sprints (Alternate 200 m sprints – begin a new one when partner returns) 20 TOTAL – 10 each

Scale to ~100 m – length of building and back, if necessary for level 1 athletes
WOD: 5 rounds for time WITH A PARTNER, one person working at a time,

80 x double unders or 240 x single unders

40 x kettle bell swings 

20 x toes to bar

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May 7, 2018

STRENGTH: Alternating EMOM for 12 min (4 sets each),

Min 1: 4 x width of Farmer’s Carry AHAP

Min 2: 10 x ring rows 

Min 3: Push ups until failure (cap of 1 min)

WOD: 10 minute AMRAP

10 x box jumps 

10 x push jerks 

10 x burpees

10 x front rack lunges

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