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

July 16, 2015

SKILL: The Kipping Pull Up Progression

WOD: Hero WOD “Marco”

3 rounds for time of:
21 x pull-ups
15 x handstand push-ups
9 x thrusters, 135 lb.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

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FallOut CrossFit Kids ROCK! 

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For more information about FOCF Kids and Teens, please visit www.falloutcrossfit.com

 

May 6, 2015

STRENGTH: Strict Press + Break Bonus,

Complete 50 x STRICT press, every time you break, run 200 m 

WOD: AMRAP 12:00

4 x push press 

8 x back squats 

12 x box jumps

OLYMPIC LIFTING

Mins 0 – 2: 10 Pull Ups + Snatch Complex, rest remaining
Mins 2 – 4: 10 Push Ups + Clean Complex, rest remaining
Mins 4 – 6: 10 Pull Ups + Snatch Complex, rest remaining
Mins 6 – 8: 10 Push Ups + Clean Complex, rest remaining

Mins 8 – 10: 10 Pull Ups + Snatch Complex, rest remaining

Mins 10-12: 10 Push Ups + Clean Complex, rest remaining

*Snatch complex = 1 x high hang power snatch + 2 x power snatch

**Clean and jerk complex=1 x high hang power clean + 2 x power cleans

(use same weight for both complexes)

WOD: 7 min AMRAP

7 x ball slams

7 x toes to bar

 

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Summer’s right around the corner…what are your kids going to do to stay in shape? FallOut CrossFit offers a high quality training program for our area’s youth! Summer sign ups now available. Check out www.falloutcrossfit.com for session dates and times!

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