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

From the Blog

October 31, 2017

WOD: “Ghosts and Goblins” – For time,
10 x Burpees
31 x Walking Lunges w/ Pumpkin (AKA Kettle Bell) 
10 x Toes to Bar 
31 x Goblet Squats w/ Pumpkin 
10 x Burpees
31 x Kettle Bell Swings w/Pumpkin 
10 x Toes to Bar
31 x Goblet Squats
10 x Burpees
31 x Walking Lunges w/ Pumpkin 
*Must run 400 m sometime during WOD!*

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October 30, 2017

WOD: MONSTER MASH MONDAY

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Complete WODs in any order.  Time each WOD separately. Rest 3 minutes between WODs.
A) 3 rounds,

10 x DB thrusters 
20 x DB box step ups (10 reps per leg) 
300 m row
B) 3 rounds of,

10 x push press
20 x toes to bar 
30 x double unders 
C) 3 rounds of,

10 x single arm DB snatch – EACH ARM – alternating is allowed (complete 20 reps total) 
20 x box jumps 
400 m run

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October 25, 2017

SKILL/STRENGTH: A) Front squat – pull from floor 10 x 10 x 10 @ 50%
B) Squat cleans work up to 75% of 1 RM, then complete 5 x 5 x 5 x 5
WOD: “Badger”
3 rounds for time,
30 x squat cleans 
30 x pull ups

October 24, 2017

ENDURANCE: 3 x 400 m run w/2 min recovery between each run
WOD: 14 minute AMRAP
75 m Farmer’s carry 
4 x DB lunges 
4 x burpees
**Each new round add 4 x lunge steps and 4 more burpees**

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October 23, 2017

WOD: MONSTER MASH MONDAY 

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A) 3 rounds for time,

36 x double unders 

12 x hang power cleans 

6 x push jerks

B) 4 rounds for time,

12 x toes to bar 

24 x wall balls

C) 5 rounds for time,

250 m row

10 x burpee over rower

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