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

From the Blog

May 21, 2022

WOD: For max reps, with a partner,

10 Minute AMRAP
200m Run – together

10 x Kettle bell swings
10 x Pull-Ups
Into…
10 Minute AMRAP
200m Run – together
10 x Kettle bell swings

20 x Push-Ups
Into…
10 Minute AMRAP
200m Run

10 x Kettle bell swings
30 x Air Squats

May 20, 2022

STRENGTH: Snatch & Overhead Squat Complex

5 Sets on the 3:00:
1 x 3-Position Power Snatch
3 x Overhead Squats 

Build across the complex

*Score = Heaviest Load

WOD: For time,

1-2-3-4-5-6-7-8-9-10 burpee box jump over

10-9-8-7-6-5-4-3-2-1 overhead squat

May 19, 2022

WOD: Against a 17:00 minute clock,

24-18-12

Push press

Lateral barbell burpees

….in remaining time…

Build to heaviest complex of,

3 x power cleans + 2 x front squats + 1 x jerk

ACCESSORY: 3 giant sets,

10 x supinated grip inverted row

50 feet front rack walking lunge steps

5 x ½ kneeling KB windmills, each side

May 18, 2022

STRENGTH: Front squat

Every 90 seconds for 6 sets,

2 x front squats @ 75-85% of 1RM

WOD: AMRAP 5:00
Buy-In: 100 x Double Unders

Max Rounds With Time Remaining:
12 x Toes to Bar (Rx, K2E, K2C)
12 x Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:00
Buy-In: 100 x Double Unders

Max Rounds With Time Remaining:
9 x Toes to Bar
9 x Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:00
Buy-In: 100 x Double Unders

Max Rounds With Time Remaining:
6 x Toes to Bar
6 x Dumbbell Clusters

May 17, 2022

SKILL CONDITIONING: Wall balls & Dumbbell box step overs

EMOM x 10:00 complete (alternate each minute)

Min 1) 15 x wall balls

Min 2) 10 x lateral box step overs – dumbbells in hang position

WOD: AMRAP 25:00
5 x Handstand Push-ups
10 x Alternating Pistols
15 x Pull-ups


[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run