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

From the Blog

September 15, 2017

STRENGTH: In 10 minutes, find a heavy 2 RM power clean

WOD: AMRAP in 5:00,

5 x deadlift 

3 x hang power clean

1 x shoulder to overhead 

((3 minutes rest))

AMRAP in 5:00,

7 x deadlift

5 x hang power clean

3 x shoulder to overhead

((3 minutes rest))

AMRAP in 5:00

9 x deadlift

7 x hang power clean

5 x shoulder to overhead

**Score each AMRAP individually**

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September 14, 2017

BENCHMARK: “Jackie”

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For Time,

1,000 Meter Row 

50 x Thrusters 

30 x Pull-Ups 

Rx bar weight is the same for men and women.

SUPPLEMENTAL: 3 sets for quality,

20 x alternating leg DB box step ups AHAP

20 x Russian twists AHAP

20 x single leg glute raise on bench

September 13, 2017

ENDURANCE: 3 x 400 m run 1:1 (rest same amount as it takes to complete each run)
WOD: 5 rounds for time,
200 m Farmer’s Carry 
10 x DB push ups 
10 x DB push press
(use same DB’s for all 3 movements)
 
OLYMPIC LIFTING
STRENGTH: A) Hang Power Snatch x 2 reps on the 1:30 for 10 sets
B) Two position (below knee + floor) FULL Snatch 5 x (1+1) @ 80%
WOD: 9 minute AMRAP
12 x Russian KB swings 
9 x Box Jumps 
6 x Hand release push ups

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September 12, 2017

BENCHMARK: “Annie”
50-40-30-20-10 of,
Double Unders 
Sit Ups
WOD: 10 minute AMRAP
15 x kettle bell swings 
10 x burpees
5 x toes to bar 
((rest 3 minutes)), then for time,
30 x power snatch

September 11, 2017

STRENGTH: Four sets of,
Front Squat x 4-6 reps @ approx. 80%
Ring Dips to burnout
Rest 2 minutes
WOD:  Three sets for max reps of:
45 seconds of Sumo Deadlift High Pull 
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press 
15 seconds or Rest

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Straight from Festivus Headquarters…

Three devastating hurricanes in a week. A dozen hosts caught in the paths. Millions affected. Billions needed to rebuild. What can I do? Not much as a whole – I know. But I want to do SOMETHING and I do believe every little bit can help.

So what I want to do is donate 100% of the first 50 new registrations that happen Thursday, 09/14. 

If you haven’t taken the time to register….do so on Thursday. Every little bit helps…

 

 

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