La Whorchata, Out And About Nightclub, La ciudad Pasco, WA 99301

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La Whorchata, Out And About Nightclub, La ciudad Pasco, WA 99301

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA
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
3 x lateral barbell burpees
New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA
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
25 x wall balls after each row
New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA
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
50 x double unders
New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA
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
7 x push press

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA
New Post has been published on http://falloutcrossfit.com/2019/03/march-21-2019/
March 21, 2019
STRENGTH: Deadlift 5 x 5 @ 75% WOD: Complete as many rounds as possible in 15 mins of: 10 x deadlifts 15 x box Jumps 20 x kettlebell Swings
New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA
New Post has been published on http://falloutcrossfit.com/2019/03/march-18-2019/
March 18, 2019
STRENGTH: Leg complex of squats and lunges 5 x (5 x back squats @ 70-75% of RM, superset with 10 x DB reverse lunges per leg) WOD: 5 rounds for time, 10 x push jerks 50 x double unders
New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA
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
Last call for your FREE T-shirt! Deadline to get the FREE t-shirt is Saturday, March 17th. You could definitely still sign up after that date….but lose out on the FREE T-shirt!