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

From the Blog

February 14, 2020

WOD: BLACK FRIDAY – With a partner for time,

200 x Box Jump Overs

150 x Wall Balls

100 x Ground-to-Overheads

75 x Bar Over Burpees

50 x Pull-Ups

Partition the work above any way

**Buy-In/Cash-Out: 25-foot Handstand Walk (each) /one minute handstand hold on wall

February 13, 2020

Skill/strength: EMOM for 10 min, rotate every min,

Min 1 – 3 x single leg KB deadlift, each leg

Min 2 – Hollow hold :30

WOD: HATEFUL 8 -Teams of 3, 8 rounds, rotate every other movement,

8 x Push-Ups

8 x Sit-Ups

8 x Air Squats

8 x Pull-Ups

8 x Deadlifts

8 x Hang Power Cleans

8 x Shoulder-to-Overheads

8 x calorie Row

February 12, 2020

Skill/strength: Not for time, rest 90 seconds after each complex

3 x strict handstand push ups, 24 x double unders (or attempts)

6 x strict handstand push ups, 24 x double unders (or attempts)

9 x strict handstand push ups, 24 x double unders (or attempts)

12 x strict handstand push ups, 24 x double unders (or attempts)

WOD: Teams of 2 – 6 rounds for time,

12 x Synchro Bar Facing Burpees

14 x Hang Power Cleans

16 x Thrusters 

18 x Back squats

*Barbells loaded at 115/75, 75/55, 55/35

**All reps must be divided equally 

February 11, 2020

Strength: Front squat complex,

On the 2:00 x 5 Sets @ 65%
1 x “One and One Quarter” Front Squat + 1 x Front Squat

WOD: Teams of 2 for time,

10-20-30-40-50

Pull-ups

Alternating Jumping Lunges

Box Jumps

Deadlifts 

February 10, 2020

WOD: 35:00 AMRAP, with a partner,

    5 x Power Cleans

      7 x Burpees 

    9 x Front Squats

*Complete 1 full round before switching

**Every 5:00 complete 30 calories as a team on any machine

MIDLINE: 15-12-9-6 hip bridges, complete 4 x Half Turkish Get up (2 per side) after each set of hip bridges

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