FallOut Crossfit

New Post has been published on https://falloutcrossfit.com/2023/11/november-11-2023/

November 11, 2023

WOD: Hero “Chad”

For Time: 1,000 Box Step-ups

*Complete with a partner or individually. 

Time Cap: 70 Minutes

New Post has been published on https://falloutcrossfit.com/2023/11/november-10-2023/

November 10, 2023

STRENGTH: Squat clean pyramid, for time,

10 Squat Cleans, by 2:00

8 Squat Cleans, by 4:00

6 Squat Cleans, by 6:00

4 Squat Cleans, by 8:00

2 Squat Cleans, by 11:00

WOD: For time,

30 x hang power cleans

20 x bar facing burpees

New Post has been published on https://falloutcrossfit.com/2023/11/november-9-2023/

November 9, 2023

SKILL WORK: 9 minute EMOM (3 rounds of each)

6-8 strict HSPU

10-12 x Toes to Bar

8-10 x Alternating Single Leg Squats

WOD: 3 rounds, against a 3:00 clock

24/18 fan bike cals

Max deadlifts in remaining time

New Post has been published on https://falloutcrossfit.com/2023/11/november-8-2023/

November 8, 2023

STRENGTH: Overhead Squat

3-3-2-2-1-1

*Build in weight as reps decrease. If feeling good, may attempt a new 1 RM in the singles. 

WOD: Against a 10:00 clock,

Row for max calories

New Post has been published on https://falloutcrossfit.com/2023/11/november-7-2023/

November 7, 2023

WOD: “Adderall”

AMRAP in 10:00

1 mile run

Max clean and jerks

REST 10:00-13:00

AMRAP in 7:00

800 m run

Max power snatches

REST 20:00-23:00

AMRAP 4:00

400 m run

Max thrusters

ACCESSORY: 2 rounds, not for time,

1:00 push up plank hold plate pull through

20 x single leg V ups

New Post has been published on https://falloutcrossfit.com/2023/11/november-6-2023/

November 6, 2023

STRENGTH: Strict Press

3-3-2-2-1-1

*Build in weight as reps decrease. 

*If feeling good, may attempt a new 1 RM in the singles. 

WOD: AMRAP 10:00

5 x pull ups

30 x double unders

10 x push ups

CORE STABILITY: Accumulate,

2:00 plank

1:00 side plank (Right)

New Post has been published on https://falloutcrossfit.com/2023/11/november-4-2023/

November 4, 2023

WOD: For time, with a partner,

Med Ball Run 200m Together – take turns carrying med ball

60 Wall Balls

50 Hand release push ups

40 Front rack double DB walking lunges

Med Ball Run 200m Together

40 Front rack double DB walking lunges

50 Hand release push ups 

60 Wall Balls

New Post has been published on https://falloutcrossfit.com/2023/11/november-3-2023/

November 3, 2023

STRENGTH: On the 2:00 x 5 sets

5 x back squats

*Use same weight across

WOD: AMRAP 8:00

30 x double unders

3 x power cleans

3 x front squats

3 x push jerks

ACCESSORY: For time,

New Post has been published on https://falloutcrossfit.com/2023/11/november-2-2023/

November 2, 2023

WOD: On the 4:00 x 6 rounds

12 x pull ups

21 x kettlebell swings

400 m run

ACCESSORY: Not for time,

150 m farmer’s carry, 40 weighted sit ups

100 m farmer’s carry, 30 weighted sit ups

New Post has been published on https://falloutcrossfit.com/2023/11/november-1-2023/

November 1, 2023

STRENGTH: A) Floor Press

On the 2:00 x 5 sets

5 x presses, using same weight across sets

B) Max effort push ups x 1 set, then,

1 set of push ups @ 50% rep count from max effort

1 set of push ups @ 40% rep count from max effort

1 set of push ups @ 30% rep count from max effort

*Rest as necessary between sets

WOD: “Rahoi” [HERO]

AMRAP 12:00

12 x box jumps

6 x thrusters

New Post has been published on https://falloutcrossfit.com/2023/10/october-31-2023/

October 31, 2023

STRENGTH: Deadlift

4 x 3 deadstop deadlifts @ 70%

4 x 3 deadlifts at 75%

WOD: 5 rounds for time,

200 m run

21-18-15-12-9 Toes to bar

200 m run

New Post has been published on https://falloutcrossfit.com/2023/10/october-30-2023/

October 30, 2023

STRENGTH: Power Snatch

Set 1: 3 reps @ 40%

Set 2: 3 reps @ 50%

Set 3: 3 reps @ 60%

Set 4: 3 reps @ 75%

Set 5: 2 reps @ 80%

Set 6: 1 rep @ 82%

Sets 7 and 8: 1 rep @ 85%

*Rest 1-2 minutes between sets

WOD: AMRAP 10:00

10-20-30… Overhead squat

15-25-35… Calorie row

New Post has been published on https://falloutcrossfit.com/2023/10/october-28-2023/

October 28, 2023

WOD: With a partner, for time, 10 rounds each,

5 x Thrusters

7 x Handstand Push Ups

6 shuttle runs (down/back = 1)

New Post has been published on https://falloutcrossfit.com/2023/10/october-27-2023/

October 27, 2023

WOD: “Ingrid” [BENCHMARK]

10 Rounds For Time,

3 Snatches

3 Bar-Facing Burpees 

SKILL CAPACITY: EMOM x 14:00

ODD: 15 x double unders + 4 x pistols

New Post has been published on https://falloutcrossfit.com/2023/10/october-26-2023/

October 26, 2023

STRENGTH: EMOM, alternate minutes, for 10 minutes (5 sets of ea)

6 x bench press

8 x floor lying double dumbbell triceps extension

WOD: For time,

40-32-24-16-8 kettle bell swings

New Post has been published on https://falloutcrossfit.com/2023/10/october-25-2023/

October 25, 2023

STRENGTH: Squat clean + Front squat

Every :90 x 8 sets, complete 1 squat clean + 1 front squat

*build across the complex

WOD: 5 Rounds x AMRAP 4:00

12 x Toes to Bar

60 x Double Unders

Max Rounds of “The Chief”

Rest 1 Minute Between Rounds  

[“The Chief”]:

3 Power Cleans  

6 Push-ups

New Post has been published on https://falloutcrossfit.com/2023/10/october-24-2023/

October 24, 2023

STRENGTH: Back squat

5-3-1-1-1

*Build by feel, not %

*Singles are not a new 1 RM, but are meant to be heavy

WOD: AMRAP 15:00

20 x Box Jump Overs

10 x Dumbbell Hang Snatch (R)

20 x Single arm OH walking lunge steps