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

January 12, 2021

SKILL PREP: EMOM for 9 min.

1) 30 seconds handstand hold

2) 30 seconds double kettle bell overhead static hold

3) 30 seconds double front rack kettle bell squat hold @ 90 degrees

WOD: Against a 17:00 running clock,

Complete 10-9-8-7-6-5-4-3-2-1

Double dumbbell thrusters

….in remaining time…

Work up to a 2 RM clean (touch and go)

*Two scores: 1) Time to complete WOD and 2) 2 RM clean weight

March 18, 2020 (Home Training)

It’s Wednesday! Kids and Teens – you can do this WOD too!!! Challenge your parents to join in.

STRENGTH: Every minute on the minute for 8 minutes, complete 50 feet odd object carry

(Odd objects could be: old tire, firewood, sandbag, filled bucket, large stone…get creative and make it challenging!!!)

WOD: Complete, for rounds and reps,

Two Minute AMRAP

From 0:00-2:00

20 ft shuttle sprint (down 10 feet and back 10 ft)

10 x 2-count mountain climbers

Two Minute AMRAP

From 2:00-4:00

20 ft shuttle sprint

10 x handstand push ups (use the edge of the couch or a chair to scale it down – be safe!)

Two Minute AMRAP

From 4:00-6:00

20 ft shuttle sprint

10 x hollow rocks

Two Minute AMRAP

From 6:00-8:00

20 ft shuttle sprint (down 10 feet and back 10 ft)

10 x 2-count mountain climbers

Two Minute AMRAP

From 8:00-10:00

20 ft shuttle sprint

10 x handstand push ups (use the edge of the couch or a chair to scale it down – be safe!)

Two Minute AMRAP

From 10:00-12:00

20 ft shuttle sprint

10 x hollow rocks

MOBILITY WORK: Couch Stretch – 2 minutes per side

Courtesy of Kelly Starrett at MobilityWOD.com

August 9, 2019

STRENGTH: Hang squat clean x 2 reps EMOM for 10:00
WOD: On the 2:00 (7 Sets) in 14 minutes,
36 x Double Unders 
9 x Toes to Bar 
3 x Power Cleans 
* Score today is the final weight completed on the barbell

August 8, 2019

WOD: From 0:00-4:00, establish:
4 rep max shoulder to overhead
From 4:00-16:00, AMRAP of:
5 x Handstand pushups 
7 x Thrusters
30 x Double unders 
*Submit two scores: #1 – 4 rep max and #2 – AMRAP
MIDLINE: 4 Rounds, not for time:
18 x Banded good mornings
15 x 2-Count flutter kicks
12 x Glute Bridges

July 24, 2019

Strength: 15 minutes of gymnastics work 
WOD: 20 minute AMRAP
10 x Dumbbell snatch right arm 
25’ Dumbbell overhead lunge right arm
10 x Dumbbell snatch left arm
25’ Dumbbell overhead lunge left arm
10 x Pull-ups 
OLY WOD
Strength: SNATCH WORK
A) Snatch push press + Overhead squat
2 x (3+1), 2 x (2+1), 2 x (1+1) Work up in weight as reps decrease
B) Snatch High Pull + Snatch
2 Sets @ 70% of 1-rep-max, 2 sets @ 75%, 2 sets @ 80%
C) Snatch Deadlift  4 x 3 
WOD: 6 Minute AMRAP
3 x Power snatches
6 x Burpee over barbell
9 x Box Jumps