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


December 8, 2022

STRENGTH: Seated Z-press


WOD: For time,

75 x back squats

*Every 2:00, starting at minute 0:00, complete,

5 x barbell shoulder to overhead

10 x push ups

15 x sit ups

*Level 1 scale rep scheme to: 3, 8, 12 respectively

ACCESSORY: 75 x band pull aparts

December 7, 2022

SKILL CONDITIONING: EMOM x 8:00 (4 rounds of each)

A) Max double unders unbroken

B) Box jump overs x 10-15

WOD: 2 rounds for time [20 Minute Cap]:

1,000 Meter Run

50 x Thrusters

30 x Chest to Bar Pull-ups

December 6, 2022

WOD: Hero “Donny”

For time,





AMRAP 8:00

Meter Row

P1: Max Meter Row

P2: Deadlift Hold

-Switch Every Break On Deadlift Hold

-Can Only Row When Partner Is Holding

December 5, 2022

STRENGTH: Overhead Squat

Build to a 2 RM


5 rounds for time,

60 x Double Unders 

15 x Overhead Squats

3 x Rope Climbs 

December 3, 2022

WOD: For time, with a partner, in 30:00

Buy in = 150 cals on rower

Parter A) Row

Parter B) 5 x kettle bell single arm squat clean to press, ea side

*Switch when partner B completes work

In remaining time, AMRAP of,

10 x wall walks

50 x kettle bell swings

90 x sit ups

*One partner works, one rests on AMRAP