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

From the Blog

November 1, 2018

STRENGTH: Overhead squats 5 x 5 @ 75% of 1 RM
WOD: 3 rounds for time,
10 x handstand push ups 

15 x toes to bar 

20 x overhead lunges w/barbell 
200m Run 

October 31, 2018

STRENGTH: In 10 minutes, work up to 1 RM thruster
WOD: “Open 14.5/16.5”

For time, 21-18-15-12-9-6-3

Thrusters 

Bar facing burpees

OLYMPIC LIFTING 

STRENGTH: A) Squat Clean

4 x (2-2-2-2) w/20 sec rest between subsets, 2 minute rest between set

B) Clean high pulls 1-1-1-1-1-1-1-1, 30 sec rest

WOD: 10 minute AMRAP

12 x box jumps 

6 x hang power cleans 

3 x push jerk

October 30, 2018

STRENGTH: EMOM for 12 minutes,

1) Strict Pull Ups x 2-2-2, Perform each set on the 20 sec
2) Double KB Rack Squats x 12, AHAP
3) Double KB Hang Cleans x 6, AHAP

WOD: 12 minute AMRAP

12 x alt, single arm KB snatch 

9 x box jump overs 

6 x V ups

October 29, 2018

MONSTER MASH!!!

Image result for monsters

WOD:

A) 10 minute AMRAP

7 x bench press @ BW

7 x deadlift @ BW

B) 10 minute AMRAP

200 m run

6 x cleans

3 x shoulder to overhead

C) 10 minute AMRAP

5 x pull ups

10 x push ups

15 x squats

October 26, 2018

STRENGTH: EMOM for 10 min x 2 reps of power clean @ 85% of 1 RM
WOD: For time,
800 m run 
3 rounds of,
10 x squat cleans 
10 x burpee over barbell
10 x toes to bar 
100 x double unders

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