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

From the Blog

Memorial Day Murph

Monday, May 30, 2022 @ 8:30 am (first heat at 9:00 am)

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time: 1 mile run * 100 pull ups * 200 push ups * 300 squats * 1 mile run

(There will be scaling)

July 2, 2022

Happy Independence Day!!!!

As a reminder, Monday, July 4 classes cancelled

“4th of July 1776”

WOD: 4 rounds for time, with a partner,

300 meter run TOGETHER

24 Toes-to-Bars (Rx, K2E, K2C), each

24 Box Jumps (24/22, 20/20 step, low box step), each

24 Goblet Squats (55/35, 35/25, 25/15), each

24 Hand Release Push-Ups (Rx, Knees, Knees), each

24 calorie Bike/Row, each

24 Air Squats, each

1776 = 300 m x 4 rounds (1200) + 6 x 24 (144) x 4 rounds (576)

July 1, 2022

WOD: For Time [35 Minute Cap]:
200 Meter Run (Rx
20 x Double Unders
2 x Power Snatches

Rest 1 Minute

400 Meter Run
40 x Double Unders

4 x Power Snatches
Rest 1 Minute

600 Meter Run
60 x Double Unders
6 x Power Snatches

Rest 1 Minute

800 Meter Run
80 x Double Unders
8 x Power Snatches

Rest 1 Minute

1,000 Meter Run
100 x Double Unders
10 x Power Snatches

CORE STABILITY: Accumulate,

2:00 plank

2:00 hollow hold

2:00 static overhead plate hold

*May be broken up as desired


June 30, 2022

STRENGTH: Handstand push ups

30 x kipping HSPU

20 x strict HSPU

WOD: On the 2:00 x 15 Rounds:
15/12 Calorie Row
In remaining time, AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”:
7 x Thrusters
7 x Pull-ups
7 x Burpees

June 29, 2022

STRENGTH: Push Press

5 Sets of 4, building

WOD: AMRAP 6:00
60 x Deadlifts
Max Calorie Bike OR Row

Directly Into..

AMRAP 6:00
45 x Hang Power Cleans
Max Calorie Bike or Row

Directly Into..

AMRAP 6:00
30 x Shoulder to Overhead
Max Calorie Bike or Row

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