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

CrossFit

August 23, 2012

 

For time:

Run 100m

10 burpees

Run 200m

20 pushups

Run 400m

40 squats

Run 800m

60 OH plate walking lunges

Run 400m

40 squats

Run 200m

20 push ups

Run 100m

10 burpees

 

August 20, 2012

Hero WOD “GATOR”

Eight rounds for time of:
5 Front squats (185/125)
26 Ring push-ups

 

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

 

July 20, 2012

Build to a heavy (but not a PR) Snatch Balance or Snatch

Then,
Snatch or Snatch Balance 10 x 1
(Rest 30 seconds after each snatch)

 

Durability: 30 toes to bar

30 double unders

20 toes to bar

20 double unders

10 toes to bar

10 double unders

 

July 19, 2012

Skill: 3 x max time handstand hold against the wall

 

For time:

70 wall balls

60 KB swings

50 alternating jump lunges

40 pullups

30 V Ups

20 burpees

10 – 50 m sprints (rest 30 seconds between sprints)

 

 

July 18, 2012

For Time: 30 x Curtis Press

(1 x Curtis Press = 1 hang power clean + 1 right leg lunge + 1 left leg lunge + 1 push press)

Durability: 4 x 400 m run (2 min recovery after each run)

OLYWOD

Back squat 4 x 5 @ 75%

Push Press 5 x 5 @ 70%

Snatch Pull 90% of 1 RM of Snatch 5 x 5

Weighted sit ups 3 x 10

 

 

Durability: 3 rounds

100 m sprint

20 KB swings

10 single leg lateral jumps (ea leg)

 

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