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

August 25, 2016

STRENGTH: 4 rounds, not for time,

10 x Heavy weighted Step ups (5 per leg)

10 x Ring Dips

WOD: 7 rounds for time,

10 x wall ball shots

15 x kettle bell swings

20 x double unders

SAM_4974

August 24, 2016

SKILL WORK: 15 minutes, cycle through,

1:00 of handstand (handstand hold – wall or free standing, or handstand walks)

150 m farmer’s carry

WOD: For time,

500 m row, then 3 rounds of,

20 x sumo deadlift high pull

20 x toes to bar

OLYMPIC WOD

SKILL: Burgener Drill as group

STRENGTH: A) 3 position snatches (1 x high hang + 1 x hang below knee + 1 x floor) x 5 sets

B) snatch pulls 3 reps x 5 sets

WOD: For time,

10 x burpees

21-18-15-12-9 of weighted sit ups

SAM_4971

August 23, 2016

STRENGTH: Push Jerk 3-3-3-3-3

WOD: 20 min AMRAP

200 m medball carry

12 x push press

24 x box jump

August 22, 2016

SKILL/STRENGTH: 30 x Turkish Get Ups

WOD: “Nancy”

5 rounds for time,

400 m run

15 x OH squats

SAM_4961

August 19, 2016

STRENGTH: Using a 5 minute running clock, establish your 1 RM thruster (must start in should rack position, cannot perform using a squat clean thruster)

WOD: 7 rounds, for time,

7 x thrusters

7 x pull ups

7 x burpees

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