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

From the Blog

March 9, 2018

WOD: 18.3

2 Rounds for Time

100 Double-Unders

20 Overhead Squats 

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches 

100 Double-Unders

12 Bar Muscle-Ups

(Time cap: 14 minutes)

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

Congrats to Erik on achieving your first muscle up!!

March 8, 2018

STRENGTH: Press 3-3-3-3-3
WOD: Complete 4 rounds, against a 3:00 running clock,
5 x thrusters 
10 x toes to bar 
25 x double unders 
(Rest remainder of time)

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March 7, 2018

STRENGTH: For 3 cycles complete,

10 x back squats

20 x DB walking lunges AHAP

(rest 2 minutes)

WOD: For time,

50-40-30-20-10 of double unders

After each set of double unders complete – 5 x pull ups and 10 x push press 


SKILL: Burgener Drill warm up

STRENGTH: A) Power snatch + Hang squat snatch x 2, every 90 seconds for 8 sets (build)

B) OH squat 5x5x5

WOD: 9 min AMRAP,

3 x hang power snatch 

6 x hand release push ups 

9 x  sit ups

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March 6, 2018

STRENGTH: EMOM for 8 minutes – 2 x deadlift @ 80-85% of 1 RM
WOD: Partner Up!
Complete as many rounds in 18 minutes of,
7 x deadlift 
5 x hang power clean 
3 x push press 
*One partner works while the other rows 500 m. Switch at completion of 500 m.

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Join us Friday morning for our NEW 9:30 am class – offered Monday’s and Friday’s.

Signed up for Festivus Games yet? If not, get it done! April 21st is right around the corner. Only 9 slots left for $10 off registration. 


March 5, 2018

ENDURANCE/STRENGTH: Alternate exercises EMOM for 10 minutes
1) 200 m sprint 
2) 15 x wall balls 
WOD: For time, 5 rounds of,
10 x alternating arm DB snatch
10 x pistols 
10 x box jumps



Did you know that FOCF now offers a 9:30 am class? Join us Monday’s and Friday’s for a mid morning burst of CrossFit!