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

Workouts

January 21, 2019

WODs:

A) 2 Rounds for time of,
50 x Double-unders 
25 x Hang Power Cleans
50 x Double-unders 
25 x Push Press
50 x Double-unders 
25 x Burpees 

B) 2 Rounds for time of,
50 x wall balls 30 x sit ups

10 x OH barbell reverse lunges

C) 2 Rounds for time: 
40/30 Calories, Rowing 
20 x Hand release push ups

10 x pull ups

*Rest 3 minutes between workouts. Complete WOD’s in any order. Keep track of each WOD time separately.

January 18, 2019

WOD: “Low five”

5 minute AMRAP of

30/21 Calorie Row

21 x Power Snatches

Max Lateral Barbell Burpees

5 minute REST

5 minute AMRAP of

30/21 Calorie Row

15 x Power Snatches

Max Lateral Barbell Burpees

5 minute REST

5 minutes AMRAP of

30/21 Calorie Row

9 x Power Snatches

Max Lateral Barbell Burpees

*Score is max lateral burpees added up out of all rounds*

POST WOD CORE: 3 rounds for quality,

10 x supermans w/2sec pause @ top

20 x 2 ct flutter kicks

30 sec plank hold

January 17, 2017

STRENGTH: Shoulder Press 6 x 3 @ 80%

WOD: Complete AMRAP in 12:00 of,

40 x double unders

20 x alt. arm DB snatch

10 x toes to bar

January 16, 2019

STRENGTH:

 Part A: 7 Minute EMOM of 8 x Dumbbell bench press

 Part B: 8 Minute EMOM, alternating of 8 x dips and 8 x medball  wall sit ups

WOD: 2 Rounds for time

400 meter run

15 x Air Squats

10 x Toes to bar

5 x Burpees

OLYMPIC LIFTING

STABILIZE: 3 x 8-10 single leg RDL, go light to warm up

STRENGTH: One Rep MAX Deadlift

WOD: 21 – 15 – 9

Kettle Bell Swings

Burpees

January 15, 2019

SKILL: 15 minutes gymnastics work

WOD: HERO WOD “Marco”
3 rounds for time,
21 x pull ups
15 x handstand push ups
9 x thrusters
*Level 2 scale reps to: 15-12-9, respectively for the movements
*Level 1 scale reps to: 12-9-6, respectively for the movements

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

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