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

December 28, 2011

3 rounds

30 KB swings

10 Chest to Bar pull ups

Row 1000 m upon completion of 3rd round


Work up to 1 Rep Max Snatch


3 rounds

10 Burpee broad jumps

10 Russian twists

100 m sprint


Olympic Weightlifting Coach Mike Burgener illustrates the importance of the role of your arms in the power lifts.


It’s Valentine day! And as my gift to all of my members that I have a CrossFit love for I’m posting today’s WOD early. This is a first and only, don’t get used to it! Happy Valentines day to all :). In the spirit of Valentines day, if you can bring your “sweat”heart in today for a workout. The warm up today is courtesy of Coach Burgener and is called “Junk Yard Dog”, we will be doing this every morning this week. Get used to it!

WOD: Monday

WU: “Junk Yard Dog” JYD – External Rotators MWOD w/ PVC

Front Squat practice with empty barbell

WOD: 21-15-9

  • Front Squat & Jumping Squats
    • III: 155/115
    • II: 135/95
    • I: < 115/75