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

November2013

November 21, 2013

“Filthy 50!!!!”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

 

Rx’ers

Yessi 27:25

Dashia 27:29

Sarah 36:06

Lara 28:26

Tammy 24:18

Susan 30:32

Jason 32:18

Alex 21:54

Tim L. 32:27

Travis 34:24

Scott 35:27

November 20, 2013

FallOut CrossFit will be closed on Thanksgiving Day – November 28th.

SKILL: Tabata hang or tabata handstand hold (athlete’s choice)

 

WOD: For max rounds + reps,

3:00 AMRAP

5 x thrusters 

5 x pull ups

(rest 2 minutes)

3:00 AMRAP

5 x Shoulder to OH 

5 x burpees

(rest 2 minutes)

3:00 AMRAP

5 x power snatch 

5 x lateral jumps over barbell

SAM_2598

 

OLYWOD

1) In 10 minutes, work up to a heavy single clean and jerk

2) EMOM 10 minutes – 2 clean and jerks at 70% of 1 RM

For time,

5-10-15-10-5

handstand push ups

burpees

 

 

 

 

November 19, 2013

Strength: Work up to a 1 RM front squat

WOD: 21-15-9

Front Squat

Toes to Bar

 

SAM_2584

 

 

SAM_2585

 

 

SAM_2587

November 18, 2013

STRENGTH: Max unbroken pull ups

For time: 50-40-30-20-10

Double unders

Sumo deadlift high pull

Box jumps

 

What a great effort put out by many athletes! Unassisted, unbroken pull ups – heck ya!

 

 

SAM_2581

Mike 7

Carty 14

Thomas 13

Alex 23

Tim 35

Nathan 29

David 9

Drew 20

Josiah 27

Alan 10

Tyson 3

Erryn 7

Susan 17

Janet 4

Carrie 9

Tammy 32

Audrey 12

November 15, 2013

SKILL: 500 m row, for time

 

WOD: 3 rounds, 2 minutes rest between rounds

25 x sledge hammer hits (R & L)

100 m farmers carry

400 m run

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