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

From the Blog

January 14, 2019

STRENGTH: Overhead squat

5 @ 65%

5 @ 70%

3 @ 75%

3 @ 80%

2 @ 85%

WOD: “Satan’s Whiskers”

3 Rounds for time

10 x Chest To Bar Pull-Ups

10 x Front Squats

10 x Burpees

January 11, 2019

STRENGTH: Work up to a heavy single Clean and Jerk, then 1-1-1-1-1, rest as needed between sets
WOD: For time,
400 Meter Run 
15 x Ground to Overhead 
30 x Push Ups 
400 Meter Run
10 x Ground to Overhead
20 x Push Ups
400 Meter Run
5 x Ground to Overhead
10 x Push Ups

January 10, 2019

STRENGTH: Back squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4/5/6 – 3 reps @ 85%

WOD: AMRAP in 12:00
7 x box jumps @ 36/30
14 x kettle bell swings @ 72/53

January 9, 2019

STRENGTH: Deadlift 2-2-2-2

WOD: For time, 21-15-9 reps of,
Deadlift 
Box Jump 
Handstand Push-up 

 

OLYMPIC LIFTING

STRENGTH: A) 3-Position Clean (ground, below knee, above knee) + Jerk @ 60%, 65%, 70%, 75%

B) Clean Pull 2 x 3 @ 90%, 2 x 3 @ 95%

C) Front Squat 3 x 5 @ 70%

WOD: 10 minute AMRAP

12 x box jump overs 

9 x V ups 

6 x handstand push ups

January 8, 2019

SKILL WORK: Gymnastics Core, every 90 sec for 12 sets,

EVEN: 10 x hollow rocks + 10-15 x v ups/tuck ups

ODD: Handstand walk practice OR handstand hold practice

WOD: In a team of two, complete for time,

150 Row (Cal)

150 x Kettlebell Swings 

300 x Double Unders

150 x Front Squats

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