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

From the Blog

September 23, 2023

WOD: With A Partner, On the Minute x 30:00,

10 x Kettlebell swings

150′ Shuttle Sprint

Max Calorie Bike 

* Switch After Full Rounds

September 22, 2023

STRENGTH: Alternating Every Minute on the Minute for 10 minutes (5 sets each):

EVEN = 5 x Barbell Floor Press

ODD = 8 x Dips

—2 minute transition—

Alternating Every Minute on the Minute for 6 minutes (3 sets each):

EVEN = 10 Double Arm Lying Down Triceps Extension
ODD = 20 Single Count Russian Twists

WOD: Hero “Bell”

3 Rounds For Time,
21 Deadlifts15 Pull-ups
9 Front Squats

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

September 20, 2023

STRENGTH: Strict Press

On the 2:00 x 5 sets, 2 reps @ 85-90% of 1 RM

On minute 10:00, drop to 50% of 1 RM and complete 1 set of max reps

WOD: For time,

1,000/900 Meter Row

10 Clean & Jerks

750/675 Meter Row

10 Clean & Jerks

500/450 Meter Row

10 Clean & Jerks

September 19, 2023

WOD: Benchmark “Kelly”

5 rounds for time of,

400 m run

30 x Box Jumps

30 x Wall Balls

ACCESSORY: 3 Giant Sets

10 Single Arm Kettlebell Romanian Deadlift (Left)

10 Weighted AbMat Sit-ups

10 Single Arm Kettlebell Romanian Deadlift (Right)

10 Supermans w/2 second pause at top

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