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

From the Blog

August 3, 2018

WOD A: “Annie” 50-40-30-20-10 of,
Double unders 
Sit ups

WOD B: 20 minute AMRAP
5 x pull ups 
10 x push press
15 x front squat

August 2, 2018

SKILLS: Complete 5 cycles, rotate every 90 seconds

A) Double Unders

B) Handstand walks/hold progressions

WOD: 5 rounds for time,

9 x burpees

15 x wall balls 

21 x double unders

August 1, 2018

BENCHMARK: 500 m row, for time
SKILL/STRENGTH: 1) snatch grip high pull 3 x5, 2) high tire jumps 3 x 5
WOD: 12 minute AMRAP
5 x ring dips 
10 x toes to bar 
15 x power snatch 

OLYMPIC LIFTING 
JUNK YARD DOG + Coach led Burgener
STRENGTH: 1) Squat snatch 2x2x2x2 @ 80% of 1 RM
2) Squat clean 2x2x2x2 @ 80% of 1 RM
3) Overhead squat 3x3x3x3 @ 60% of 1 RM
WOD: For time, 15-12-9 of,
High hang squat clean 
Power snatch 
Overhead squat

July 31, 2018

WOD A: With a partner, 6-Minute Running Clock
Part 1: 6 Rounds Total 
10 x Shoulders-To-Overhead 
10 x Hanging Knees to chest / Novice knee raises
Alternate complete rounds.
Part 2: In remaining time, AMRAP of front squats (using same bar weight). One person works at a time.
Score 1: time to complete part 1
Score 2: total front squats

WOD B: With a partner, 14-minute running clock,
Complete 50 x thrusters total (use same weights as prior WOD), then AMRAP of,
10 x burpee over barbell
20 x hand release push ups 
30 x sit ups
One person works at a time. Break up reps as teams desire. Must complete thrusters prior to WOD.
Score 1: total rounds/reps (not counting thrusters)

July 30, 2018

STRENGTH: Work up to 1 RM push jerk
WOD: 3 rounds for time,
30 x kettle bell swings
20 x handstand push ups 
10 x chest to bar pull ups

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