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

From the Blog

October 7, 2019

HAPPY MONSTER MASH MONTH!!!!!
Complete the WODs in any order, recording each WOD separately. Rest 3 minutes between WODs. Athletes watch their own clock for start times.
WOD A) For time, 15-12-9-6-3 of
Hang power clean 
Lateral burpees over the barbell
WOD B) For time, 3 rounds of,
50 x double unders 
400 m run 
15 x back squats 
WOD C) For time, 3 rounds of,
20 x wall balls 
15 x shoulder to overhead 
10 x toes to bar 

October 4, 2019

STRENGTH: For a total of 10 minutes, every 2 minutes, complete
Overhead barbell carry, as heavy as possible (AHAP), 25 ft
3 x pistols per leg
Remaining time = plank hold
WOD: For time, 5 rounds,
50 x double unders 
20 x air squats
15 x toes to bar 
10 x hang power snatch 
5 x burpee pull ups (Rx, plates for jumping pull ups, plates for jumping pull ups)
*Time cap = 20 minutes
**Level 1 = Scale to 3 rounds

October 3, 2019

STRENGTH: Back squat 5-5-5-3-3
WOD: For time
20 x alt. barbell front rack lunge 
20 x Shoulder to overhead 
400 m run 
20 x overhead squat
20 x S2OH
400 m run
20 x Front Squat
20 x S2OH
400 m run
*Time cap = 18 minutes

October 2, 2019

STRENGTH: Record your 1 RM thruster
WOD: Every 1 min for 18 mins, alternate between:
Row 150m
10 x thrusters
4 x bar muscle-ups 
OLYMPIC LIFTING
STRENGTH: A) 3 x squat cleans from hang, every 90 seconds – 5 rounds
B) 1 x front squat, every 60 seconds – 10 rounds
C) split jerk 1-1-1-1
CONDITIONING: Push and Pull – 5 rounds (10 minutes) – EMOM, perform:
Odd minute: 5 x unbroken shoulder to overhead (AHAP)
Even minute: 1 x rope climbs or 5 x pull ups or 5 x ring rows

October 1, 2019

WOD: Deadlift 3-3-3-3
WOD: 3 rounds for time,
15 x deadlift 
30 x wall balls 
60 x double unders
css.php