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

From the Blog

Taking it to the outdoors…

Per the State of Washington, beginning Tuesday, 11/17/20, all classes must be outside. We have a large, lit concrete patio right out the roll up door to workout on. This set up will be utilized through the duration of the state mandate. Equipment will be brought out to the patio for class. Dress accordingly. CrossFit athletes are known for getting it done, regardless of the elements…constantly varied = great training!

Per the mandate, there is a 5 athlete limit per class. Registration required via MindBody – all current reservations past 5 athletes will be removed from the system. Please check your status and make a new reservation if necessary.

“Real fitness is made when you have every excuse not to get it done and you do it anyway” — Now throw on some sweats, a hoodie, a stocking cap and get after it!

November 23, 2020

STRENGTH: 200 m farmer’s carry AHAP

–rest as necessary

100 m farmer’s carry AHAP

–rest as necessary

50 m farmer’s carry AHAP

**any break (putting weights down) = 10 x burpees for each break immediately upon returning from each distance, prior to resting

WOD: For time,

1200 m run

50 x thrusters

30 x hand release push ups

Friendly reminder: There are no classes on Thursday 11/26 and 11/27 for the Thanksgiving holiday

November 21, 2020

STRENGTH: Deadlift – 3 reps, every 2:00 for 5 rounds

WOD: Every 3:00 for 4 rounds,

500 m row

Remaining time = max deadlifts @ 50% of 1 RM

*2 minutes rest after each round*

*Score = total deadlifts of all rounds*

November 20, 2020

WOD: For time,

15 x clean and jerks

1000 m row

15 x clean and jerks

**Rest 4 minutes**

15 x snatches

1000 m row

15 x snatches

**Rest 4 minutes**

15 x front squats

1000 m row

15 x front squats*Time – 8 minutes rest = Final time

November 19, 2020

WOD: EMOM for 24 minutes,

Min 1: 12 x double dumbbell weighted box step ups

Min 2: 12/10 cal row

Min 3: 10 x single arm DB thruster

Min 4: 10 x burpees

….Directly into… 8 minutes,

To find 1 RM hang squat clean

November 18, 2020

STRENGTH: 4 rounds,

Sled drag 45 seconds max effort + 15 seconds squat jumps

*rest 2 minutes after each round*

WOD: “Viper” For time,

50-40-30-20-10 Kettle bell swings

100-80-60-40-20 Double unders

*Time cap = 15 minutes