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

From the Blog

What’s your weakness?

Do you know what you are weak at? Everyone has a weakness and in order to get better overall you should know yours, whether it’s only in one area or multiple. What one of the 10 physical attributes does it fall in (strength, flexibility, stamina endurance, speed, power, coordination, balance, agility, accuracy)? Are you doing anything to get better in that category? When a workout is posted that deals with your weakness you should be tackling it with the eye of the tiger! And then you should go home and practice it. If you have an immature squat still, you should be at home squatting during commercials, squatting in the grocery store, squatting to pick your kids up. What do you do to get better?

WOD: 1/19/10

3 rounds for time
Level III – 500m row, 21 burpees, 400m run
Level II/I – 250m row, 15 burpees, 200m run

WOD: 1/20/10

  • Level III –
    • 50 Ring Dips
    • Run 400 meters
    • 50 Push-ups
    • Run 400 meters
    • 50 Handstand push-ups
    • Run 400 meters
  • Level II –
    • 35 asst Dips/ dips
    • Run 400 meters
    • 35 knee/reg Push-ups
    • Run 400 meters
    • 35 box Handstand push-ups
    • Run 400 meters
  • Level I –
    • 25 asst Dips
    • Run 400 meters
    • 25 knee Push-ups
    • Run 400 meters
    • 25 box Handstand push-ups
    • Run 400 meters

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