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

January 14, 2019

STRENGTH: Overhead squat

5 @ 65%

5 @ 70%

3 @ 75%

3 @ 80%

2 @ 85%

WOD: “Satan’s Whiskers”

3 Rounds for time

10 x Chest To Bar Pull-Ups

10 x Front Squats

10 x Burpees

January 10, 2019

STRENGTH: Back squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4/5/6 – 3 reps @ 85%

WOD: AMRAP in 12:00
7 x box jumps @ 36/30
14 x kettle bell swings @ 72/53

January 7, 2019

WOD A: “Karen”

WOD B: For time,
1,200 m run 
50 x thrusters 
30 x pull ups

January 4, 2019

STRENGTH: Three sets for quality,

Dumbbell bench press x 8-10 reps

Rest 60 seconds

Dips x 6-8

Rest 60 seconds
WOD: For time,

50-40-30-20-10 kettle bell swings 

Complete 1 round of “Cindy” after each set of KB’s

Related image

January 3, 2019

STRENGTH: Shoulder press 7 x 2 @ 85-90%
WOD: For time,

50 x deadlift 

50 x handstand push ups 

50 x box jumps 

50 x toes to bar 

Rx = 50 reps, II = 40 reps, I = 30 reps