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

Workouts

OPEN 20.1

8 x Ground to Overhead

10 x bar facing burpees

15 minute time cap

October 11, 2019

WOD: For time,

3 rounds of,

20 x wall balls

20 x burpees

20 x power snatches 

Straight into 30/25 cal row

2 rounds of,

15 x wall balls

15 x burpees

15 x power snatches

Straight into 30/25 cal row

1 round of,

10 x wall balls

10 x burpees

10 x power snatches

MIDLINE: 3 rounds, not for time of,

10 x supermans w/pause

20 x 2 ct flutter kicks

October 10, 2019

STRENGTH: A) Floor press 5-5-3-3-2-2
B) Dips 3 x 6-8

WOD: Against a 21 minute running clock, begin a new round every 3 minutes (complete 7 rounds total)

15 x kettle bell swings 

15 x box jumps 

40 x double unders

Rest remaining time of the 3 minutes

October 9, 2019

STRENGTH: Sumo deadlift 5-5-5-5
WOD: 3 rounds for time,
400 m run 
15 x hand release push ups 
10 x DB box step overs
12-9-6 deadlifts @
225/185, 185/135, 115/75
255/215, 205 /155, 135/95 
285/245, 215/175, 155/115 
OLYMPIC LIFTING
STRENGTH: Work up to 1 RM clean and jerk
SUPPLEMENTAL: A) Push press @ 65%x5, 70%x5, 75%x5, 80%x3, 85%x3 reps
B) Strict Pull ups 5-5-5-5-5
WOD: AMRAP in 7:00
8 x DB ground to overhead, alternating 
12 x hand release push up 
16 x jumping alternating lunges

October 8, 2019

WOD: “Fran”
21-15-9 of,
Thrusters
Pull Ups
STRENGTH: Front squat 3-3-3-3-3
SUPPLEMENTAL: Front foot elevated DB lunge 3 x 8-10
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