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

September 1, 2016

Hello, September!

ENDURANCE: 5 x 200 m run (1:1 recovery)

WOD: For time, 20-15-10-5

Thrusters

Toes to Bar

Image result for hello september

March 11, 2016

Workout 16.3

7-min. AMRAP:
10 x power snatches
3 x bar muscle-ups

M  75 lb.     F 55 lb.

February 23, 2016

SKILL: Double Unders and Muscle Ups/Progressions

For quality, not time – 3 sets of,

3-6 x muscle ups

8-10 x barbell rows

15-20 x V ups

WOD: 5 rounds for time,

10 x pull ups

20 x push ups

30 x squats

40 x 2 ct flutter kicks

 

 

February 16, 2016

STRENGTH: Every 90 seconds for 5 rounds –

4-5 x overhead squats + 5 x plyo push ups

WOD: For time,

Run 400 meters

5 rounds of,

5 x Handstand push-up

10 x alternating leg Pistols,

Run 400 m

February 15, 2016

STRENGTH: Press + Push Press (1 + 2) x 10 sets

WOD: 12 minute AMRAP

6 x power snatch

6 x toes to bar

36 x double unders