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

Workouts

August 9, 2018

(FESTIVUS) WOD A: With a partner,
Part 1: 2-Minute AMRAP
3 x power cleans t
3 x box overs 
1 Minute Rest/Load Adjustment
Part 2: 2-Minute AMRAP
2 x power cleans 
2 x box overs 
1 Minute Rest/Load Adjustment
Part 3: 2-Minute AMRAP
1 x power clean 
1 x box over

One athlete works at a time. Athletes can switch anytime they want. One athlete may do all the cleans. One may do all the box overs. How the work gets done is totally up to the athletes.
SCORE: TOTAL REPS

(NOT FESTIVUS) WOD B: With a partner,

2 rounds for time,
1200m Row (switching Every 200m)
50 x DB box step ups (Switch every 5) (55/35, 35/20, 20/12.5) – full extension required

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August 8, 2018

STRENGTH: 12 minute EMOM of,
1) 3 x strict handstand push ups
2) 3 x OH squat
WOD: 10 rounds for time,
20 x DU’s 
15 x wall balls
10 x sit ups
5 x pull ups 

OLYMPIC LIFTING 
STRENGTH: 1) Squat Clean and Jerk complex 5 x (3 + 1)
2) Clean pull 3 x 3 @ 100%
3) Push press 2 x 10 @ maintenance weight
WOD: 8 minute AMRAP
3 x chest to bar pull ups 
6 x box jump overs
12 x Russian kettle bell swings 

August 7, 2018

STRENGTH: 3 cycles,
5-7 x strict pull ups
5-7 x dips
8-10 x single arm DB row, per arm
WOD: For max reps, 1 min at each station, 3 rounds total,
Row for Cal
DB Walking Lunges (single 1 Arm OH)
Burpees
Single arm DB snatch 
Box Jumps 
Rest 1 min

 

August 6, 2018

STRENGTH: Every 2 minutes, complete 3 x deadlifts, go up in weight each round, for 10 rounds
WOD: AMRAP in 10 min
3 x deadlifts 
5 x handstand push ups 
7 x toes to bar

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