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

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

May 16, 2022

STRENGTH: “DT” Complex

5 Rounds on the 3:00:
3 x Deadlifts
2 x Hang Power Cleans
1 x Push Jerk 
*Score = Heaviest Load

WOD: For time,
60 x Deadlifts
45 x Hang Power Cleans

30 x Push Jerks

May 14, 2022

WOD: Against a 30:00 running clock,

Complete 5,000 m row

While partner A is working on the row, partner B works on the AMRAP of,

5 x toes to bar

10 x wall balls

15 x push ups

*Switch as needed. Rower picks up where partner left off at in the AMRAP

**Upon completion of the row, both partners focus on the AMRAP. One works/one rests.