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

From the Blog

Memorial Day Murph

Monday, May 30, 2022 @ 8:30 am (first heat at 9:00 am)

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time: 1 mile run * 100 pull ups * 200 push ups * 300 squats * 1 mile run

(There will be scaling)

September 26, 2022

STRENGTH: Strict Pull Ups

1 set max strict pull ups

Rest 2 minutes, then EMOM for 3 sets,

3-4 reps @ 30% of max number pull ups completed

WOD: AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpees Over the Bar

AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpee to a Target

AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpee Pull-ups

AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpee Box Jump

Score = total combined burpee reps

9/24/2022

WOD: With a partner, for time,

6 rounds

5 x double dumbbell clean and jerks

8 x burpees

Into,

4 x 200 m row – alternating, each do 2

4 x 400 m run – alternating, each do 2

4 x 200 m row – alternating, each do 2

Into,

6 rounds

8 x burpees

5 x double dumbbell clean and jerks

*Movements performed as You Go – I Go. Each do total reps and total rounds.

9/23/2022

STRENGTH: Back Squat

4 sets of 4 reps @ 65-70%

Pause on reps 1 and 2, reps 3 and 4 are normal tempo

WOD: AMRAP 15:00

21 x Abmat sit-ups

15/12 Calorie row

9 x Dumbbell thrusters

*

9/22/2022

SKILL: EMOM x 12:00

EVEN = 6 x bar muscle ups

ODD = 8 x pistols, 4 per leg (no alternating)

WOD: For time,

60 x kettle bell swings

30 x pull ups

600 m run

50 x kettle bell swings

20 x pull ups

400 m run

40 x kettle bell swings

10 x pull ups

200 m run

9/21/2022

STRENGTH: Squat Clean EMOM

Min 0, 1, 2, 3 = 3 reps @ 60-65%

Min 4 = REST/CHANGE WEIGHT

Min 5, 6, 7, 8 = 2 reps @ 65-70%

Min 9 = REST/CHANGE WEIGHT

Min 10, 11, 12 = 1 rep @ 80%

Min 13 = REST/CHANGE WEIGHT

Min 14 = MAX REPS AT WEIGHT FROM MINUTES 0-3 (60-65%)

WOD: 3 rounds for time [20 Minute Cap]
30 x Lateral Barbell Burpees
20 x Hang Power Cleans
100 x Double Unders
Rest 1 Minute Between Rounds 

css.php