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

October 27, 2015

STRENGTH: Back squat [10 – 8 – 6] pyramid, then [4 – 4 – 4] work sets

WOD: 11.2 – 15 minute AMRAP

9 x deadlift

12 x hand release push ups

15 x box jumps

SAM_4484

October 9, 2015

STRENGTH: Every 2 minutes for 6 minutes (3 sets total), complete 20 x walking lunge w/dumbbells

WOD: 5 rounds for time,

20 x wall balls 

40 x double unders

October 2, 2015

WOD: “Nancy”

5 rounds for time,

400 m run 

15 x overhead squat 

CORE STABILITY: 100 x hollow rocks + 50 x supermans

 

September 22, 2015

Mobility: banded shoulder distraction, lacrosse ball posterior capsule release

WOD: Against a 3:00 running clock, complete as many rounds as possible of the following for 5, 3:00 rounds,

20 x pull ups

30 x push ups

40 x sit ups

50 x squats

Rest 3:00 and pick up where left off at.

 

June 6, 2014

STRENGTH: Hang power snatch 2x2x2x2x2

WOD: 10 minute AMRAP

5 x chest to bar pull ups

10 x pistols

15 x double unders

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SAM_3322

Just Chugging Along on a Saturday morning WOD…..

SAM_3325

 

Congrats to 2014 Graduates Jake and Cassidy! Jake is off to the University of WA and Cassidy is heading to Kentucky for Cheer!

Way to go, we are all very proud of you!!!

You both have very bright futures ahead!