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

September 7, 2017

WOD: Hero “Paul Pena”
7 rounds, each for time of:
100-meter sprint 
19 x kettlebell swings, 2 pood 
10 x burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round.


Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

January 4, 2017

STRENGTH: 3 cycles for quality,

5 x man makes – AHAP

1 minute plank

WOD: Buy in: 50 x double unders, then 4 rounds of,

3 x hang squat clean

5 x pull ups

7 x handstand push ups, then,

Cash out: 25 x burpees

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OLYWOD

SKILL: Burgener Drill

STRENGTH: Six sets of,
Hang Snatch + Snatch + 2 Overhead Squats (Build to heaviest set)

Every 3 minutes.

WOD: 10 minute AMRAP

15 x box jump overs

10 x Russian KB swings

5 x handstand push ups

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May 25, 2016

ENDURANCE/STRENGTH: 3 rounds, 300m/200w row sprint, then 10 x front rack walking lunges

WOD: For time, 3 rounds,

10 x box jumps

10 x toes to bar

10 x sumo deadlift high pulls

 

OLYWOD

WU: 400 m run, then Sampson stretch each side and banded shoulder distraction

STRENGTH:  1) Muscle snatch 50% (4 sets of 3), 55% (4 sets of 2)
60% (2 sets of 2) superset every set w/ 5 x high box jump

2) Overhead squat 70% x 3, 75% × 3, 80% × 3, 85% x 2

WOD: 8 minute AMRAP

5 x handstand push ups

10 x alternating arm KB snatch

150 m sprint

November 3, 2014

LuRong Living WOD – THE OLYMPIAN

9 minute AMRAP

ground to overhead

burpees

20 x G2OH

7 x bar facing burpees

15 x G2OH

7 x bar facing burpees

10 x G2OH

7 x bar facing burpees

5 x G2OH

7 x bar facing burpees

AMRAP G2OH

 

October 2, 2014

ENDURANCE: Death by Shuttle Sprints

Place 2 cones 10 yards apart. Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

WOD: For time,

25 x front squat 

10 x hand release push ups 

20 x front squat

10 x hand release push ups

15 x front squat

10 x hand release push ups

10 x front squat

10 x hand release push ups

5 x front squat

10 x hand release push ups

 

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