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

June 25, 2018

STRENGTH: Build to a heavy set of 3 back squat – 20 min time cap

WOD: For time,

21 x lateral barbell burpees

21 x back squats 

15 x lateral barbell burpees

15 x back squats

9 x lateral barbell burpees

9 x back squats

Image result for back squat depth

April 23, 2018

WOD: With a partner, complete AMRAP in 30 minutes of,

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 Minutes of:

60 x Wall balls -TOTAL
10 x in sync burpees
50 x Kettle Bell Swings – TOTAL
10 x in sync burpees
40 x Box Jumps – TOTAL
10 x in sync burpees
30 x Burpees – TOTAL
10 x in sync burpees
20 x Push Press – TOTAL
10 x in sync burpees
10 x Toes to Bar -TOTAL
10 x in sync burpees

CORE STABILITY: Post WOD, complete 3 sets of 8-10 partner leg tosses.

Image result for partner wod

February 23, 2018

STRENGTH: Back squat 5-5-4-4-3-2
WOD: 12 minute AMRAP,

4 x Shoulder to OH 

8 x Front rack lunges 

32 x double unders

UPCOMING EVENTS:

USPA Powerlifting meet Saturday 2/24, competition begins at 9:00 am – ALL FALLOUT CROSSFIT MEMBERS ARE FREE FOR ENTRY! No Saturday 9:00 am class.

CrossFit Games OPEN has begun! Week 1 to be completed Sunday, 2/25 @ 3:00 pm

Festivus Games Registration is OPEN! Register before 2/28 to get your free t-shirt. Competition is April 21st, here at FOCF. This event is an individual’s competition.

 

August 8, 2017

STRENGTH: EMOM 12:00
Min 1: 12 x alternating leg DB step ups, 6 per leg AHAP

Min 2: 10 x Single arm DB push press, 5 per arm AHAP
Min 3: 8 x ring dips

WOD: 5 rounds for time,

35 x double unders

25 x kettle bell swings

10 x handstand push ups

Who’s next?

Get your team and get registered by August 31 to guarantee your t shirt!

If you’d like to participate but do not have a partner, please let Coaches Tim or Tammy know!

July 18, 2017

STRENGTH: Clean and Jerk

Sets 1 & 2 = 3 reps @ 60-65%
Sets 3 & 4 = 2 reps @ 70-75%

Sets 5 & 6 = 1 rep @ 80-85%
Sets 7 & 8 = 1 rep @ 90-95%

WOD: Against a 15 minute running clock…
Run 400 meters
Ground to Overhead x Max reps
Begin a new 400 m run at each 3 minute mark