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

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

August 18, 2016

SKILL: “Mini Flight Simulator” (10 min time cap)

Double Unders: 5-10-15-20-25-30-25-20-15-10-5

Rest as needed between sets.
Each set must be unbroken to count and you must stop between each set. If you snag/miss you must repeat that set UB. Scale 2 x singles.

WOD: For time, 40-30-20-10

Kettle Bell swings

Sit Ups

August 17, 2016

ENDURANCE/SKILL: 3 x 250 m row sprints, immediately complete 20 x air squats (focus on perfect form)

Rest 2 minutes between sets

WOD: For time,

Run 200m
15 x Dumbbell squat cleans
15 x Ring Dips
Run 200m
12 x Dumbbell squat cleans
12 x Ring Dips
Run 200m
9 x Dumbbell squat cleans
9 x Ring Dips

OLYMPIC WOD

STRENGTH: Front Squat (3 Second Pause @ bottom) 2-2-2-2-2, directly following each set of two, complete 3 x HIGH box jumps

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:  “GWEN” 15-12-9 reps of Clean and Jerk

Rules:

1.       Choose a weight

2.       Touch and Go only at the floor; no dumping (Rest only off the ground)

3.       No Re-grip allowed

4.       Rest as needed in between sets 

5.       Use same load each set to be RX’d

This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.

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