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

From the Blog

December 11, 12, 13, and 14th 2012

Sorry for the back log of WODs posted…I’ve been just a ‘tad’ under the weather!

A couple of reminders:

Christmas Party – Saturday, December 22nd at 6:00 pm at FOCF

If you have tables and chairs and we willing to let us borrow them, we would appreciate it. Bring them down anytime this week!

Please bring a side dish to share – we will provide the meat. If you have a favorite beverage, you are more than welcome to bring that too!

If you would like to participate in the gift exchange, bring a wrapped $10 max limit gift.

Christmas Hours:

Christmas Eve – Monday, December 24th 9:00 am only

Christmas Day – All classes cancelled

December 11th

In 15 minutes complete as many rounds as possible of:

Power Cleans x 3 reps
Burpees x 6 reps

Rest five minutes, and then:

In 15 minutes complete as many rounds as possible of:

Push-Ups x 6 reps
Box Jumps x 9 reps

December 12th

30x KB snatch, left arm

750 m row

30 x KB snatch, right arm

750 m row

Durability: 100 medball sit ups

December 13th

SKILL: Kipping Pull Ups


10 x 10 second wall sits/10 seconds rest

20 x handstand push ups

30 x burpees

40 x DB ground to overhead

50 x knees to elbows

60 x push ups

70  yard OH walking lunge

December 14th

10 rounds, for time:

10 sumo deadlift high pulls

10 box jumps

50 m bear crawl


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