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

Workouts

November 17, 2018

STRENGTH: 5 cycles, EMOM of,
1) single arm KB squat clean thruster from hang x 3 per side AHAP https://www.boxrox.com/crossfit-shoulder-exercises/7/
2) 5 x strict handstand push ups
3) single arm KB OH lunge x 5 per leg
WOD: 7 rounds for time,
7 x Push Jerks 
7 x Chest to Bar Pull Ups 
7 x Box Jumps

November 14, 2018

STRENGTH: Front squat 10-10-10
WOD: AMRAP in 15:00
250 m row
15 x wall balls 
15 x kettle bell swings 

POWERLIFTING
STRENGTH: 1) Bench Press, warm up, then,
2 x (75% x 5), 2 x (85% x 3), 2 x (90% x 2)
2) DB floor press 3 x 8-10
3) Dips 3 x 8-10
*Superset the floor press & dips
WOD: 7 minute AMRAP
24 x double unders 
12 x hand release push ups
12 x 2 ct Russian twists

November 13, 2018

STRENGTH: Work up to 1 RM SQUAT CLEAN
WOD: 4 rounds,

Run 200 meters
10 x Power Cleans 
10 x Burpee Box jump overs 
Rest 2 minutes

*Deduct 6 minutes from time for your score

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November 12, 2018

STRENGTH: Back squat 3 x 5 @ 75%, 1 x max reps burnout set (drop to ~ 50% of 1 RM)
WOD: “21 Guns” – A tribute to the 5 branches of the military.
AMRAP in 21 minutes,
400 m run 
21 x push ups 
21 x box jumps 
15 x burpees
9 x pull ups

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November 9, 2018

STRENGTH: Every 1:30 for 12 rounds (6 sets of each)
Odd: front squat 4-4-3-3-2-2
Even: handstand push ups 5 x STRICT 

WOD: 21-15-9

Thruster 

Toes to Bar

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