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

July 29, 2014

2014 Games WODs

WOD 1#: Deadlift 1 RM

WOD 2#: “Midline March”

3 rounds for time,

25 x GHD sit ups

50 ft handstand walk

50 ft overhead walking lunge

 

Amazing Deadlifting ladies of FOCF!

Way to rock the weights! Many, many PR’s today (be sure to record yours down so you can beat it!)!

Top lady lifters of the day – Britt @ 250 lb, Cheyenn @ 250 lb, and Mary Ann @ 245 lb!

 

 

December 12, 2013 – Holy Deadlift, Batman!

What an amazing night of deadlift PR’s!

Penny 185#

Olivia 195#

Keith 245#

Rich 360#

Sissy 195#

Britt 195#

Stacey 175# 

Tammy 310#

Dolly 245#

Deanne 225#

Ed 455#

Lamont 345#

Travis 335#

SAM_2664

 

 

SAM_2667

 

Strength: work up to a 1 RM deadlift

WOD: 50 x handstand push ups

50 x deadlifts

Break up rep scheme and order as you like.

 

October 24 & 25, 2013

Please note: The gym will close at 7:30 pm on Halloween – Thursday, Oct. 31st. Have a fun and safe holiday!

October 24, 2013

STRENGTH: Jerk 2-2-2-2-2

WOD: Max rounds in 20 minutes,

5 x push press

15 x KB swings 

25 x double unders

October 25, 2013

STRENGTH: Work up to 1 RM deadlift

WOD: For time,

21 x deadlifts 

21 x pull ups 

400 m run 

15 x deadlifts

15 x pull ups

400 m run

9 x deadlifts

9 x pull ups

400 m run

 

Nice deadlifting team! Big time PR’s on you 1 RM!

Ed – top man of the WOD with a #425 pull!

Dolly  – top lady of the WOD with a #240 pull! And right behind her, lady pal Deanne, with a #215! Not to be left out, Kendra also pulled a #215! 

 

September 30, 2013

STRENGTH: Work up to 1 RM deadlift

WOD:

For time,

25 x pull ups

400 m run

50 x push ups

400 m run

100 x sit ups

400 m run

200 x single unders

400 m run

 

Check out all those PR’s tonight! Way to push the DL!

 

April 3, 2012

Time Trial: 800 m run

 

Deadlift: 3 x 5 @ 75% of 1 RM, 3 x 2 @ 85% of 1 RM

 

Pick your poison, 3 minutes, as many reps as possible (and no switching exercises during it)-

1)      Toes to bar

2)      V Ups

3)      Weighted Sit Ups (w/plate on chest)