#99301

New Post has been published on http://falloutcrossfit.com/2019/05/may-22-2019/

May 22, 2019

STRENGTH: 10 Min EMOM ODD: 5 x front squats @ 70% of 1 RM EVEN: Max Cal Row

WOD: For time,

100 x double unders 

40 x single arm DB thrusters 

40 x sit ups

75 x double unders

30 x single arm DB thrusters

30 x sit ups

50 x double unders

20 x single arm DB thrusters

20 x sit ups

OLYMPIC LIFTING

Warm up with Junk Yard Dog, then Burgener w/PVC

STRENGTH: 1) Power snatch 3 x 3 x 3 x 3

2) Hang squat snatch 3 x 3 x 3 x 3

3) Squat snatch 3 x 3 x 3 x 3

4) Snatch balance 2 x 2 x 2 x 2 WOD: For time,

15 x lateral barbell burpees

9 x box jumps 

9 x lateral barbell burpees

9 x box jumps

6 x lateral barbell burpees

9 x box jumps

New Post has been published on http://falloutcrossfit.com/2019/04/april-18-2019/

April 18, 2019

WOD: Complete in any order, record each time separately. Rest 3 minutes between WODs.

A) For time, 12-10-8-6-4

Power Clean 

Thruster 

Chest to Bar 

B) 2 rounds for time,

400 m run 

50 x DU’s 

20 x handstand push ups 

C) For time, 10-20-30 of

Cals rowed

New Post has been published on http://falloutcrossfit.com/2019/04/april-16-2019/

April 16, 2019

STRENGTH: 1) 3 x 8 shoulder press, after each set complete 10 x band pull aparts

2) 3 x 10 front plate raises, after each set complete 40 ft Waiter’s Carry each arm

WOD: For time,

21 x back squats 

21 x burpees over barbell

100 x DU’s 

15 x back squats

15 x burpees over barbell

75 x double unders

9 x back squats

9 x burpees over barbell

New Post has been published on http://falloutcrossfit.com/2019/04/april-11-2019/

April 11, 2019

SKILL: Bar Muscle Up (12 min)

Skill group A: Has assisted Pullup/Ring Row for WOD

A. Feet elevated row 5×5

B. Banded Strict CTB pull ups 5×3

C. 5 × 5 Kip attempts

Skill group B: Has body weight pull ups/ Kipping pull ups in WOD

A. Kipping Pull ups 5×5

B. Bar Kip to Hip 5×2

C. Bar Muscle up attempts 6×1

Skill group C: Has BMU in WOD

A. Work on consecutive BMU x 2-3

*Rest as needed between attempts

WOD: 15 minute AMRAP

15 x box jumps 

7 x front squats 

30 x double unders

New Post has been published on http://falloutcrossfit.com/2019/03/march-21-2019/

March 21, 2019

New Post has been published on http://falloutcrossfit.com/2019/03/march-18-2019/

March 18, 2019

New Post has been published on http://falloutcrossfit.com/2019/03/march-14-2019/

March 14, 2019

WOD A: Festivus Games – Skip, Hop, and a Thrust 10 minute AMRAP, 1 x Box Jump to 1 x Thruster 2 x Box Jumps to 2 x Thrusters 3 x Box Jumps to 3 x Thrusters

35 DU -OR- 50 SU (Team choice, both must do the same, one athlete at a time)

4 x Box Jumps to 4 x Thrusters 5 x Box Jumps to 5 x Thrusters 6 x Box Jumps to 6 x Thrusters

35 DU -OR- 50 SU (Same style as round 1)

7 x Box Jumps to 7 x Thrusters 8 x Box Jumps to 8 x Thrusters 9 x Box Jumps to 9 x Thrusters

35 DU -OR- 50 SU (Same style as round 1) Continue Adding Reps in This Pattern, With the DU/SU After Each Third Round, Until the Time Expires.

WOD B: For max reps with a partner, one person working at a time, 12 min, 10 x kettle bell swings 20 x kettle bell reverse lunges, athlete may hold KB any way  30 x double unders  Partners alternate exercises with their partner. Athlete must tag hand of partner to start his/her exercise.

Coming April 27th