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
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.
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
