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

From the Blog

January 4, 2018

WOD: 3 rounds for time,
50 x double unders
100 x air squats
(2 min rest)
3 rounds for time,
10 x power cleans 
10 x shoulder to overhead 
10 x back squats 
(2 min rest)
10 min AMRAP
15 x push ups 
10 x KB swings 
5 x toes to bar

Image result for motivation quotes

January 3, 2018

STRENGTH: Every Other Min for 12:00 min,
5 x strict pull ups 
10 x toes to bar 
WOD: For time,
100 x deadlifts @ 50% of 1 RM – ALL SINGLES
 
OLYWOD
STRENGTH: A) Power clean+ Jerk
(2+2) x 2, (2+1) x 3. Work up in weight through the course of the 5 sets.
B) Push Press  4 ×4. Work up in weight each set.
WOD: 3 sets for time,
75’ farmers carry AHAP
10 x pull ups 
20 x weighted sit ups w/ plate

January 2, 2018

Image result for happy new year image

WOD: For time, “Fran” – “Elizabeth” – “Karen”

Begin or move on to the next workout at the 10:00 min mark. If finished prior to 10:00 mark, rest remaining time. Time cap of 30 min.

December 28, 2017

STRENGTH: OH squat 2 x 2 x 2 x 2 x 2 @ same weight

WOD: 10 minute AMRAP

2 x OH squats 

2 x lateral burpees over the bar

…increasing reps by 2 each round

December 27, 2017

STRENGTH: Push Press 4 x 4 @ 75-80%

WOD: 3 Rounds of,
20 male/15 female Cal Row

35 x wall balls 
(Rest 2 Min)
3 Rounds of,
20/15 Cal Row
25 x Abmat Sit Ups
(Rest 2 Min)
3 Rounds of,
20/15 Cal Row
15 x pull ups 

Score: Total time minus 4 minutes

OLYWOD

STRENGTH: A) 8 sets of, Hang Squat Clean + Pause Front Squat + Front Squat (1+1+1), every 90 seconds, increase weight

B) 8 sets of, split jerk x 1

WOD: For time,

10 x cleans 

25 x double unders 

10 x jerks 

25 x double unders

10 x clean and jerks 

25 x double unders

10 x jerks

25 x double unders

10 x cleans

Image result for motivation to workout

css.php