#crossfi tri cities

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness Tri-cities, WA

New Post has been published on https://falloutcrossfit.com/2023/09/september-21-2023/

September 21, 2023

WOD 1: Wodapalooza Qualifier Workout 2

In a 5 min window, establish a 1RM unbroken complex consisting of:

1 Snatch 2 Hang Snatches

Tie-break: Max Overhead Squats (cannot put bar down after 2nd hang snatch)

WOD 2: EMOM x 18:00

1) 5 x lateral barbell burpees + max toes to bar

2) 20 x double unders OR 20 seconds practice + max hspu

3) 9/7 cals on fan bike (rest any remaining time)

*score = total of gymnastics movements

[falloutcrossfit]

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-7-2019/

May 7, 2019

STRENGTH: Pause front squat 3 x 3 x 3 x 3 x 5 (2 sec pause @ bottom)

WOD: 4 rounds for time, 21 x Kettlebell Swings  15 x Thrusters 

9 x Pull-ups