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

November 14, 2017

STRENGTH: Work up to 5 x 5 x 5 x 5 sumo deadlift @ 75% of 1 RM 

WOD A: 6 minute EMOM
5 x male/3 x female of strict pull ups 
Max effort handstand push ups 

WOD B: 5 rounds for MAX REPS,
1 min max front squats 
1 min max box jumps 
Rest 1 minute

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November 13, 2017

SKILL: Spend 15 minutes working on a gymnastics movement … handstand holds/push ups/walks, muscle ups, pistols…
WOD: In 18 minutes, complete as many reps as possible using the increasing rep scheme of,
6-12-18-24-30-36-42…etc
Kettle Bell Swings 
Box Jumps 
Double Unders

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November 6, 2017

WOD: “17.1”
For Time,
10 x Dumbbell Snatches 
15 x Burpee Box Jump Overs
20 x Dumbbell Snatches 
15 x Burpee Box Jump Overs
30 x Dumbbell Snatches 
15 x Burpee Box Jump Overs
40 x Dumbbell Snatches 
15 x Burpee Box Jump Overs
50 x Dumbbell Snatches 
15 x Burpee Box Jump Overs
Time Cap: 20 minutes
Athlete must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs.
CORE STABILITY: 3 cycles of,
10 x hanging leg/knee raises
15 x Supermans w/2 sec pause at top
20 x KB Russian twists

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November 3, 2017

SKILL/STRENGTH: 3 cycles of, 5 x single arm (ea arm) DB push press AHAP, immediately followed by 1 minute nose to wall handstand hold (if unable to complete 1 minute, go for max time)

WOD: Against a 6 minute running clock, complete 2 rounds (rest remaining time) of,

15 x dynamic push ups 

30 x wall balls 

At the 6:00 mark, complete 2 rounds against a 6 minute running clock (rest remaining time) of,

15 x pull ups 

70 x double unders 

At the 12 minute mark, complete 2 rounds against a 6 minute running clock (rest remaining time) of,

15 x Push Press 

25 x box jumps

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November 2, 2017

SKILL/STRENGTH: Four sets for quality of:
Dumbbell Bench Press x 8-10 reps AHAP
Strict Pull-Ups x 4-6 reps 
Ring Dips 
Hollow Rocks x 30 seconds
Rest 1 minute
WOD: Complete 3 sets for max reps of,
60 seconds row (cals)
60 seconds power snatch 
60 seconds burpees
(rest 1 minute)

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