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

September 1, 2016

Hello, September!

ENDURANCE: 5 x 200 m run (1:1 recovery)

WOD: For time, 20-15-10-5

Thrusters

Toes to Bar

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August 31, 2016

SKILL: Alternating exercises EMOM for 10 minutes,

5 x strict pullups or ring rows

10 x push ups

WOD: 3 rounds, use 45 sec work/15 sec rest per exercise, for MAX TOTAL REPS

Row (cals)

Kettle bell swings

Burpees

Sit ups

(rest 1 minute upon completion of each round)

OLYMPIC WOD

STRENGTH: A) Squat clean 4 sets x 3 reps @ 75%, 3 sets x 3 reps @ 80%, 2 sets x 2 reps @ 90%

B) Split Jerk 3 x 3 @ 80%, 2 x 2 @ 85-90%

METCON: 3 rounds for time,

200 m run

15 x toes to bar

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August 30, 2016

WOD: “Nasty Girls”

3 Rounds for time of,
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans

CORE STABILITY: 3 rounds for quality, not time,

10 x strict leg legs/knee lifts

15 x back extensions

1 minute plank hold

SAM_4978

August 29, 2016

STRENGTH: push press 3x3x3x3x3x3

WOD: 3 rounds for time,

30 x double unders

21 x wall balls

30 x double unders

15 x hand release push ups

30 x double unders

9 x box jumps

SAM_4976

August 26, 2016

STRENGTH: 3 x front squat EMOM for 10 rounds

WOD: For time, 21-15-9

Power Clean
Front Rack Lunges

Chest to Bar Pull Ups

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