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

May 19, 2020 (Home Training)

WOD: Part A – 3 rounds for time,

15 x burpees

400 m run (1:30-2:30 depending on pace)

REST 5 minutes

Part B – 3 rounds for time,

100 m weighted carry (carry any object, of a moderate weight, any way you would like…overhead, front rack, Farmer’s…)

20 x alt arm dumbbell snatch (use odd object to replace the db such as a water jug)

CORE STABILITY: 50 x glute bridges (25 per side) – weighted or unweighted

May 18, 2020 (Home Training)

SKILL: 30 x overhead squats with PVC (sub with broom) – work QUALITY, take your time

WOD: For time,


Dumbbell reverse lunges (or odd object)

Lateral burpee over dumbbell/object



Handstand push up (scale to box or floor pike push up)

V-ups/Tuck ups

April 14, 2020 (Home Training)

WOD: For time,

400 m run (1:30-2:00 depending on pace if you don’t have the distance marked out)

into…18-15-12-9-6-3 of

Odd object thrusters (duffel bag, backpack, 12 pack of beverages, firewood…)

Sit ups

400 m run

FINISHER: 3 x 45 second wall sit, rest 45 seconds after each round

  • weighted or unweighted, athlete choice

April 7, 2020 (Home Training)

WOD: 4 x 4:00 AMRAP rounds, rest 1 minute after each round

20 x double unders/40 x single unders OR 20 x line hops (back and forth = 1 rep)

5 x Single arm push press using dumbbell/Kettle bell or odd object, each arm (note: you are doing single arm, but the demo shows both arms -same concept)

10 x hand release push ups

*Pick up where you left off when you start a new round

CORE STABILITY: 3 rounds, not for time,

10 x Turkish sit ups

10 x hip bridges

30 second plank (accum. if necessary)