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

From the Blog


It’s a 3 day weekend coming up, so, it’s time to relax for the weekend and let those muscles recoup. The gym will be closed for Saturday’s WOD at 9:00 am and Monday for ALL classes (5:30 am, 5:30 pm, 6:30 pm, and 7:30 pm).

Course, if you don’t want to relax, here are your WODS…. You need to come up with your own FGB Style WOD for Saturday (remember 5 stations, 1 min at each station for max reps, 1 min rest after each round, 3 rounds total) and for Monday your WOD is 5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpee out


Monday’s WOD:
“Helen,” Straight Up
36 x pull ups
63 x kettle bells
1200 m run


Tuesday’s WOD:
5 rounds, use same bar load throughout-
15 deadlifts
9 front squats
6 push jerks
(135/95, 95/65, <45/35)

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