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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.
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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/2019/08/august-7-2019/
August 7, 2019
STRENGTH: Overhead squat 5-5-5-3-3-2 WOD: On the 4:00 x 5 rounds complete,
15/12 cals on rower
9 x lateral barbell burpees
6 x power snatches
(Rest remaining time)
*Score today is load on the power snatch
OLY LIFTING
STRENGTH:
1) Strict press + push press (2 + 3) x 3
2) 3 position clean and jerk (3+1) @ 75-80% of best clean and jerk x 5 work sets
3) Clean pulls 3 x 3 @ 90% of best clean
CONDITIONING: Complete 4 rounds, rotating EMOM
10/8 cals on rower
12 x hollow rocks
6 x Double KB hang clean and pressÂ
6 x strict pull ups, weighted if possible
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/2019/07/july-8-2019/
July 8, 2019
WODs: A) 3 rounds for time,
20 x thrustersÂ
12 x Russian twists, 2 ct w/plateÂ
B) For time,
15-12-9
Back squatsÂ
Lateral bar burpees
Handstand push upsÂ
C) For time, 2 rounds of,
30/20 cal row
30 x wall ballsÂ
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/2019/07/july-5-2019/
July 5, 2019
STRENGTH: In 15 minutes, work up to a heavy 2 RM
WOD: For time, “The Joker”
1-10 x toes to barÂ
10-1 x deadlift
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/2019/06/june-26-2019/
June 26, 2019
WOD: Against a 35 minute running clock,
Complete as many rounds and reps as possible in 15 minutes of, 500 m row 15 x hand release push ups 10 x power snatchesÂ
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of, 50 x double undersÂ
15 x sit ups
10 x back squats – must pull from floorÂ
OLYMPIC LIFTING
STRENGTH: A) Clean Pull + Power Clean + C&J
4 sets x 3 reps @ 80%
4 sets x 3 reps @ 85%
B) Back Squat
5 sets x 4 reps @ 85%
Supplemental: Banded pull aparts 2 x max reps
WOD: “Open 11.3”
AMRAP in 5 minutes
Squat Clean
Jerk
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.
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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/2019/06/june-25-2019/
June 25, 2019
STRENGTH: Every 2 minutes, for 6 minutes (3 sets): Muscle Clean x 5 1-Step Box Jump x 5 reps Then, every 90 seconds for 8 sets, Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. WOD: Complete AMRAP in 10 minutes of, 50 x double unders 15 x toes to bar 10 x power cleans
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/2019/06/june-24-2019/
June 24, 2019
STRENGTH: Every 1 minute, for 10 minutes, Strict shoulder press x 1 rep @ percentages of 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two rounds of 3 minutes each, 2 minutes rest between the rounds
Push press x max reps @ 80-85% of today’s 1-RM (add both rounds together)
WOD: “Helen” Three rounds for time of, 400 m run 21 x kettlebell swings 12 x pull ups
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/2019/06/june-21-2019/
June 21, 2019
STRENGTH: Power clean (75% x 5) x 2 (85% x 3) x 2 (90-95% x 1) x 2
WOD: 12 minute AMRAP, ascending ladder – 2-4-6-8-10… Hang Power Clean Push Jerk 200 m Run