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

December 23, 2021

STRENGTH: Strict Press

1 set of 3 @ 60%

1 set of 3 @ 68%

2 sets of 8 @ 73%

1 set of 8 + @ 68%

WOD: For time,

80 – 60 – 40 – 20 double unders, after each set complete the couplet of,

15 x push jerk 

12 x chest to bar pull ups

August 24, 2021

STRENGTH: In 10:00 build to a heavy overhead squat single

WOD: 3 rounds for time,

10 x overhead squats

75 x double unders

MIDLINE CONDITIONING: 50-40-30-20-10 sit ups

*After each set complete 25 feet handstand walk or 30 seconds handstand hold

August 9, 2021

GYMNASTICS CONDITIONING: On the 2:00 x 3 rounds,

50 x double unders/100 x single unders/25 x double under attempts

“X” toes to bar

REST 2:00

On the 2:00 x 3 rounds

15 x burpees

“X” bar muscle ups/strict pull ups/strict ring rows

WOD: AMRAP in 15:00

30 x kettle bell swings

200 m medball run

30 x air squats

200 m run

July 29, 2021

STAMINA CONDITIONING: 10:00, Row or bike

Minute 1- :20 seconds hard pace

Minute 2- :30 seconds moderate pace

Minute 3- :20 seconds hard pace

Minute 4- :45 seconds light pace

Minute 5- :20 seconds hard pace

Minute 6- :30 seconds moderate pace

Minute 7- :20 seconds hard pace

Minute 8- :45 seconds light pace

Minute 9- :20 seconds hard pace

Minute 10- :20 seconds hard pace

WOD: AMRAP in 15:00

Buy in: 150 x double unders, then in remaining time AMRAP of…

20 x alternating arm DB snatches

20 x burpees

20 x single arm OH walking lunges

March 26, 2020 (Home Training)

SKILL/STRENGTH: 10 rounds, EMOM complete,

20 seconds handstand hold/20 seconds bottom of squat hold/20 seconds rest

WOD: 3 rounds for time,

400 m run (1:30-2:00 depending on your pace – if you can’t mark out the distance)

20 x alternating arm hang dumbbell or kettlebell snatch*

15 x hand release push ups

10 x Goblet squats with dumbbell or kettlebell*

*No dumbbell or kettlebell? What can you use around the house….gallon jug of milk or water, paint can…get creative!