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

From the Blog

December 5,2017

STRENGTH: 1) Deadlift 3 x 3 x 3 x 3 (Touch & Go)

2) Single leg Romanian DL w/KB 3 x 8-10 per leg x 2 sets

WOD: For time

200 m run 

15 x toes to bar 

15 x sumo deadlift high pulls 

400 m run 

15 x sumo deadlift high pulls

15 x toes to bar

200 m run

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December 6, 2017

STRENGTH: Single leg split squats – 3 sets x 8-10 reps, per leg
WOD: 4 Rounds, against a 2:30 min clock:
50 x Double Unders 
15 x Front Squats 
Max HSPU in remaining time
30 Seconds rest between rounds

OLYWOD
STRENGTH: Work up to 1 rep max of Clean and Jerk – 20 minute time cap
WOD: 10 minute AMRAP
9 x box jumps
6 x power cleans 
3 x split jerk

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December 4, 2017

WOD: 5 min AMRAPs – FIND A PARTNER!!!
One partner completes the “pacer” while the other partner does as many reps as possible of the scored movement. Then switch. Repeat for each AMRAP.
1) 200m Run (pacer)
*Max thrusters 
2) 20 x burpees (pacer)
* Max pull ups 
3) 20 x box jumps (pacer)

December 1, 2017

BENCHMARK: “Karen”

WOD: Every 3 minutes for 21 minutes, complete,

3 x deadlifts

6 x burpee box jump overs

9 x toes to bar

*Rest remaining time*

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November 30, 2017

SKILL: Pull up/Muscle Up (If you have pull ups, then MU) – 10 minutes
WOD: 4 rounds for time,
250 m row
10 x front squat 
10 x handstand push ups

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