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

From the Blog

May 16, 2019

STRENGTH: Work up to 1 RM front squat
WOD: 5 rounds for time,
400 m run
20 x wall balls
10 x Dumbbell Box Step Overs

May 15, 2019

STRENGTH: Complete 4 sets of,
8-10 x Z press
100 m Farmer’s carry, AHAP
WOD: 8 Min AMRAP
8 x Cal row
6 x dumbell push press 
6 x toes to bar 
+ Rest 2 Min
8 Min AMRAP
8 x Cal row
6 x Alt DB Snatches 
6 x Burpee box jumps 
Score: Total rounds and reps from each AMRAP
OLYMPIC LIFTING
1) Junk Yard Dog
STRENGTH:
1) 1 x squat snatch + 1 x overhead squat EMOM for 12:00
2) Hang power snatch 4 x 3 reps
3) Snatch push press 3 x 3-5 reps @ 70% of best snatch
WOD: 7 minute AMRAP
Push Jerk (115/75)
Every time bar drops below shoulder rack position, complete 20 x double unders 

May 14, 2019

WOD: “Barbara”
5 rounds for time,
20 x Pull ups
30 x Push ups 
40 x Sit ups
50 x Air squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.

May 13, 2019

STRENGTH: Sumo deadlift 5-5-3-3-2-2, rest 90 seconds between sets
WOD: AMRAP in 15:00,
5 x thrusters 
7 x hang power cleans 
10 x sumo deadlift high pull

May 9, 2019

STRENGTH: Push Press 5 x 5 @ 70-75%
WOD: Buy in, 100 double unders, then
3 rounds for time,
12 x box jumps 
10 x pull ups 
8 x power snatch
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