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

Workouts

October 28, 2021

WOD: “LANE” – New CrossFit Girl Benchmark WOD

5 rounds for max reps (in one go) of,

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

MIDLINE: 30-20-10

Banded good mornings

Reverse lunges – unweighted

Abmat sit ups

October 27, 2021

STRENGTH: Strict Press 3-3-3-3

Push Press 2-2-2-2

WOD: For time,

Buy in = 50/40 cal row
    

3-6-9-12-15-18 of,
     Toes to Bar
     Kettlebell Swings
     Burpees

Cash out = 50/40 cal row

October 26, 2021

WOD: For Time [25 Minute Cap],
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders

1 Round of “Macho Man”:
3 x Power Cleans
3 x Front Squats

3 x Push Jerks

ACCESSORY: 5 rounds, :30 on/:30 off

AMRAP of,

5 x double dumbbell front raises

5 x double dumbbell lateral raises

5 x jumping squats

Pick up where left off of on previous round

October 25, 2021

MONSTER MASH!!!

Complete the WODs in any order.  Score each individually.
Rest 3 minutes between.

WOD A) For time,

10 x back squats

30 x Burpees
50 x Sit ups
800 Meter Run 

WOD B) For time,

10 x back squats

30 x box jump overs

50 x hand release push ups

150 x double unders

WOD C) For time,

10 x back squats
30 x pull ups

50 x walking lunges

750 m row

October 22, 2021

STRENGTH: a) 2×3 Power Snatch
b) 2×3 Push Press


WOD:
AMRAP 7:00
Power Snatches
*On the Minute:
7 x Toes to Bar

Rest 5 Minutes

AMRAP 7:00
Bar-Facing Burpees
*On the Minute:
7 x Push Press