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

Workouts

May 23, 2019

STRENGTH: Rotate EMOM for 10 minutes
Station 1 – single leg DL x 5 per leg
Station 2 – barbell row x 8-10 reps
WOD: In a team of 2 complete AMRAP in 25 minutes of
50 x Deadlifts  
50 x Burpees
50 x Wall Balls 
50 x Calorie Row 

May 22, 2019

STRENGTH: 10 Min EMOM
ODD: 5 x front squats @ 70% of 1 RM
EVEN: Max Cal Row
WOD: For time,
100 x double unders 
40 x single arm DB thrusters 
40 x sit ups
75 x double unders
30 x single arm DB thrusters
30 x sit ups
50 x double unders
20 x single arm DB thrusters
20 x sit ups
OLYMPIC LIFTING
Warm up with Junk Yard Dog, then Burgener w/PVC
STRENGTH: 1) Power snatch 3 x 3 x 3 x 3
2) Hang squat snatch 3 x 3 x 3 x 3
3) Squat snatch 3 x 3 x 3 x 3
4) Snatch balance 2 x 2 x 2 x 2
WOD: For time,
15 x lateral barbell burpees
9 x box jumps 
9 x lateral barbell burpees
9 x box jumps
6 x lateral barbell burpees
9 x box jumps
3 x lateral barbell burpees

May 21, 2019

SKILL: Handstand work – spend 10 minutes working on skills related to handstands…static hold, shoulder taps, walks
WOD: Every minute on the minute for 10 minutes,
1 x clean and jerk @ 80% of 1 RM,
At minute 12:00 (transition time for weight reset from 10:00-12:00) complete 50 x power cleans,
At the beginning of each minute (including 0:00), complete 5 burpees. Scaled (level 2 = 3 x burpees, level 1 = 2 x burpee)
Score = time to complete 50 x power cleans

May 20, 2019

STRENGTH: Work up to 1 RM back squat
WOD: For time,
800 m run 
50 x back squats @ BW 
40 x hand release push ups
30 x box jumps 
20 x handstand push ups 
10 x burpees

May 17, 2019

WOD: Hero “T”

5 rounds for time of,
100-meter sprint
10 x squat clean thrusters
15 x kettlebell swings
100-meter sprint
Rest 2 minutes

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

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