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

October 18, 2017

STRENGTH: Squat clean EMOM for 10 minutes x 2 reps @ 85% of 1 RM – keep weight same throughout EMOM
WOD: AMRAP 10 minutes
30 x double unders

15 x medball squat cleans 
10 x sit ups
 
OLYMPIC LIFTING
STRENGTH: A) Deadlift 4 sets of 8 reps @ 75% of 1 RM 
B) Bent over barbell rows 3 x 8-10 reps
C) Single Leg Romanian DL w/KB 2 x 8-10, per leg
WOD: Complete AMRAP in 7:00 of,
25 x double unders 
15 x Russian KB swings 
10 x jumping lunges 

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.

April 18, 2017

BUDDY WEEK!!!

STRENGTH: EMOM follow the partner style (you do your set then I do mine) – 3 x push press for 10 sets

WOD: For total time with your partner-

3 rounds with your partner,

200 m partner medball toss/catch

20 x medball sit ups  – one person works, one rests

Then,

2 rounds with your partner,

200 m barbell carry

20 x sumo deadlift high pull  (same weight) – one person works, one rests

Then,

1 round,

50 x burpees – one person works, one rests

All rep counts for movements are total.

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Love seeing all the buddies you have brought so far this week! Keep them coming and buddy up!

December 28, 2016

STRENGTH/SKILL: 3 rounds, rest 2 minutes after each round

250 m row sprint

20 x squat jumps
WOD: For time,

50-40-30-20-10 kettlebell swings reps
10 x burpees after each rep set

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STRENGTH: 3 position clean (high hang, below knee, floor) + jerk x 10 rounds, every 90 sec
WOD: “JT” 21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

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July 25, 2016

SKILL/STRENGTH: Three sets of,
Unbroken Kettlebell Swings x 20 reps –athletes choose a weight you can do unbroken, while going AHAP

Go directly into 1 min accumulated plank hold

Rest 1 minute

WOD: For time,

200 m run

25 x thrusters

25 x toes to bar

100 x double unders

25 x toes to bar

25 x thrusters

200 m run

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