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

From the Blog

July 13, 2018

WOD: 3 part task WOD for MAX TOTAL REPS

5 minute AMRAP of: kettle bell hang power snatch 
Rules for this task: 1) Unlimited switches between hands are allowed and 2) Unbroken!!! You must complete this task w/out putting the KB down or none of your reps count for your grand total.

(2 minutes rest)

8 minutes AMRAP of:
2 x kettlebell combo hang clean and press/jerk 
4 x burpees

(3 minutes rest)

6 minutes AMRAP of:
Double kettle bell racked reverse lunges 
You may put KB’s down during this task and still count towards total.

CORE SUPPLEMENT: 3 x (10 x strict hanging leg/knee raises + 10 x supermans w/2 sec pause at top)

 

 

July 12, 2018

STRENGTH: Front squat 8-6-4-4-2-2

WOD: For time,
20-18-16-14-12-10-8-6-4-2 wall balls 
10-9-8-7-6-5-4-3-2-1 toes to bar

July 11, 2018

WOD A: For time 80-60-40-20 double unders,
5 x pull ups
10 x sit ups
Complete the couplet following each set of double unders

(3 minute rest)

WOD B: 5 rounds for reps of,
2 minutes of burpee box jumps
(Rest 1 minute)
Men: 30 in. box
Women: 24 in. box

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Olympic Lifting

WU: Burgener Drills w/PVC
STRENGTH: Snatch + OH squat complex
12 x (1 x power snatch + 2 x overhead squats), increase weight after every 3 sets
WOD: 10 minute EMOM for max burpees
1 x hang squat snatch + 1 x squat snatch, remaining time is burpees

July 10, 2018

WOD: Against 90 second rounds, for 30 minutes, 
Station 1 – 15 x double unders/ 30 x single unders + 5 x Hang Power Cleans 

Station 2 – 250 men/200 women meters of rowing

Station 3 – 10 x shoulder to overhead 

Station 4 – 5 x strict handstand push ups
*Rest any remaining time left for each station

July 9, 2018

STRENGTH: 5 x 5 deadlifts @ 70% of 1 RM – after each work set complete 4-6 strict pull ups AND 4-6 dips
*If you can complete 4-6 strict pull ups w/out assistance, do weighted pull ups
WOD: 5 rounds for time,
20 x single arm DB push press, alternating 
Single arm OH walking lunge x 10 steps 
10 x hand release pushups 
Single arm OH walking lunge x 10 steps
Time cap of 15 minutes

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