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)

February 7, 2023

WOD: “Individual Quarterfinals 21.1”
For time [Time cap 10:00],

3 Rounds:

10 x Strict Handstand Push-ups

10 x Dumbbell Hang Power Cleans

50 x Double Unders 

[After 3 Rounds, Rest 1 Minute]

3 Rounds:

10 x Kipping Handstand Push-ups

10 x Dumbbell Shoulder to Overhead 

50 x Double Unders 

Rest 2 Minutes Between Sets

ACCESSORY: On the 3:00 x 5 sets

20 x kettle bell swings

20 x abmat sit ups

Max push ups until failure

Rest remaining time

February 6, 2023

WOD: “When Randy Met Nancy”

For Time, [Time Cap: 25 Minutes]

75 x Power Snatches

Rest 2 Minutes

5 Rounds:

400 Meter Run

15 x Overhead Squats

ACCESSORY: 3 Giant Sets

50′ Dumbbell Death March

12 x Straight Arm Banded Lat Pull Downs

12 x Seated Dumbbell Reverse Fly

February 3, 2023

WOD: For time,

21 x Pull-ups

42 x Double Unders

21  Thrusters

18 x Chest to Bar Pull-ups

36 x Double Unders

18 x Thrusters

15 x Bar Muscle-ups

30 x Double Unders

15 x Thrusters

Time cap: 12 minutes

ACCESSORY: 3 sets, not for time,

50 feet weighted bear crawl

12 x barbell biceps curls

18 x banded triceps press downs

February 2, 2023

WOD: AMRAP 20:00

10 x push press

200 Meter Farmers Carry

10 x lateral barbell burpees

200 Meter Run

ACCESSORY: Complete, not for time, 12-10-8-6

Single arm DB bench press, each side

Strict dips

Rower pike ups

February 1, 2023

STRENGTH: Tempo front squats

On the 2:00, complete 3 reps x 5 sets

Tempo: 3 seconds down, 2 pause, 1 up

Build each set, start at 65% of 1 RM

WOD: For time,

10-9-8-7-6-5-4-3-2-1:

Ring Muscle-ups

Clean & Jerks

Time Cap: 20 Minutes

css.php