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

From the Blog

April 13, 2108

STRENGTH: EMOM for 10 minutes, 3 x squat cleans
WOD: For time,
50 x power cleans 
50 x toes to bar
50 x burpees
*15 minute time cap*

April 12, 2018

STRENGTH: Deadlift 2-2-2-2-2

WOD: For time,

30 x deadlift 

400 m run 

30 x handstand push ups 

400 m run

30 x pull ups 

400 m run

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DEADLINE TO REGISTER IS SATURDAY, APRIL 14TH

See you on the 21st of April!

 

April 11, 2018

SKILL/STRENGTH: Alternate minutes for 10 total minutes (5 sets of each),
1) Farmer’s Carry x 2 lengths as heavy as possible
2) Plank hold max effort (1 min max)
WOD: 10 minute AMRAP
10 x box jumps 
10 x sumo deadlift high pulls 
10 x hand release push ups

OLYMPIC LIFTING
STRENGTH: A) 3 position clean (high hang + below knees + floor) every 90 seconds for 12 sets – increase your weight after every 3 sets.
B) Split jerk 5 x 2 @ 80-90% of 1 RM
WOD: 8 minute AMRAP
5 x shoulder to OH 
10 x toes to bar 
20 x air squats

April 10, 2018

WOD 1: FESTIVUS PREP WOD “Thruster Mathlete”
(You choose the load: Max-rep thrusters in 30 seconds separated by 1 minute 30 seconds rest X 4)
0-2:00 minutes
Load the bar, add safety clips, warmup and prep for the first :30 sec all out
2:00-2:30
Max thruster reps
2:30-4:00
Rest (load stays the same)
4:00-4:30
Max thruster reps
4:30-6:00
Rest (load stays the same)
6:00-6:30
Max thruster reps
6:30-8:00
Rest (load stays the same)
8:00-8:30
Max thruster reps

WOD 2: AMRAP in 15:00 of,

15 x power snatches 

30 x wall balls 

60 x double unders

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April 9, 2018

STRENGTH: Shoulder complex

3 x (push press x 5 and front plate raises x 8-10) – go directly from push press to front plate raises

*Rest two minutes between sets

 WOD: “Nancy”

5 rounds for time,

400 m run 

15 x overhead squats

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4 days and counting…till registration is cut off! You must be registered by April 14th to compete.

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