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

April 15, 2014

SKILL: 400 m sprint (benchmark)

WOD: 10 rounds for time,

5 x pull ups

10 x V ups

15 x air squats

:30 rest

 

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6:30 & 7:30 pm classes – you rocked too! In fact, the top 400 m sprint time came from 7:30 pm. Way to go, Carty with a 1:09 400 m sprint. Yessi earned the fastest ladies time with a 1:16, nice work!

 

April 14, 2014

STRENGTH: 10 x 50’ partner band run (ea. partner must complete 10 runs)

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The bigger the band, the bigger the resistance!

WOD: 2 rounds of 5 minute AMRAP

3 x Handstand Push ups 

5 x Sumo Deadlift High Pull 

5 minute rest

April 10, 2014

STRENGTH: Press

5 Reps at 65% of 1RM
3 Reps at 75% of 1RM
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD: 10 minute AMRAP

5 x power cleans 

10 x 20’ shuttle sprints

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We wish Erryn, a devote morning athlete, the very best in her career adventure as it takes her family to Iowa! We will miss you at FOCF! 

 

April 8, 2014

STRENGTH: strict pull ups 5-5-5-5

WOD: 5 x 2:00

25 x double unders

Max # handstand push ups

 

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Kipping Handstand Push Up Bottom Position

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Kipping Handstand Push Up Top Position

April 7, 2014

SKILL: Max effort plank hold

WOD: 400 m run

20 x KB swings

800 m run

15 x KB swings

1200 m run

10 x KB swings

1600 m run

5 x KB swings

 

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Wooooohoooooo! Way to earn the honor of longest plank hold today, Alan! 5:40 — with a 25 pound plate! Amazing!!!

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