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

Junk Yard Dog

Thanks to Coach B for introducing us to the Junk Yard Dog “JYD” warm up routine! You have had a chance to do it all week, I want to know what you think of it. Is this something that we can make a part of our daily routine? The JYD is fun but you are also suppose to attack it like a JYD! It will teach you to jump with attitude if done day in and day out. Routine isn’t always the enemy, repetition and perfect practice makes perfect. Lots of first this week, congrats to everyone. Great to see the constant improvements!

WOD: Friday

WU: JYD – dynamic warm up

WOD: 21-15-9

Thrusters & Pullups

  • III: 95/65
  • II: 75/45 bands
  • I: <45/35  bands/rr


It’s Valentine day! And as my gift to all of my members that I have a CrossFit love for I’m posting today’s WOD early. This is a first and only, don’t get used to it! Happy Valentines day to all :). In the spirit of Valentines day, if you can bring your “sweat”heart in today for a workout. The warm up today is courtesy of Coach Burgener and is called “Junk Yard Dog”, we will be doing this every morning this week. Get used to it!

WOD: Monday

WU: “Junk Yard Dog” JYD – External Rotators MWOD w/ PVC

Front Squat practice with empty barbell

WOD: 21-15-9

  • Front Squat & Jumping Squats
    • III: 155/115
    • II: 135/95
    • I: < 115/75