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

March 14, 2014

Games WOD 14.3


MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch



It’s a doozy!

It is what it is and today was tough! This was the final event modified a little bit from this years Reebok-CrossFit Games. Everyone did great today! Watch the video below, pay extra attention to the “Manimal” Patrick Barber as he comes from behind to win the WOD! They didn’t run at the end either!

WOD: Tuesday

  • 3 part workout
    • 20 calorie Row
    • 30 Wallball Shots, 20/14 14/10 10/6
    • 20 Toes to bar
    • 30 Box jumps, 24/22 22/20 20 step ups
    • 20 Sumo-deadlit high-pull, 70/53 53/35 35/20
    • 30 Burpees
    • 20 Shoulder to overhead, 135/95 115/75 95/55
    • 400m run
  • Part 1:
    • Complete as many rounds and reps as possible in Three minutes of:
    • Rest 1 min
  • Part 2:
    • Complete as many rounds and reps as possible in Six minutes of:
    • Rest 2 min
  • Part 3:
    • Complete entire WOD for time:


Fight Gone Bad “Saturdays”

Okay everyone! It’s just over 6 weeks away until FGB6, more details about the event will be coming as we get info. But we are hoping to have a HUGE event for this. I don’t want to make any promises but the more involved all of you are, the greater the event will be! So here what you need to do! They couldn’t of made signing up for FGB6 any easier. Click the “Join our team”  button in the FGB banner on the right side of the webpage, and sign in with your Facebook account and you are good to go. You can share on your FB wall, send text messages, & emails to everyone you know for donations! Remember YOU MUST raise $150 dollars to participate in the event. If you don’t raise the money you will be expected to come up with the difference if you wish to participate. By signing up and raising $150 you also will get a tshirt from FGB, they are always really nice. For the first time, if you raise $500, FGB6 will send you a hoodie! And finally as a gym if we raise more than $5,000 they will give us a banner to hang in our gym! It’s easy to get excited with all the swag, but lets not forget why we are raising this money. It’s for people that through their sacrifices to protect us now need our help. Take a second to remember the men and women who everyday are putting their lives on the line for all of us. It’s only 17 minutes of pain for us. This year the event will benefit Camp Patriot, so lets give it our best attempt!

  1. Registration is easy & it takes less then 4 minutes and so 3-2-1 GO! Register!
  2. Every Saturday at FOCF from August 5th – September 9th we will do a different version of FGB! We need YOU ALL to design a FGB “like” workout, YOU program it, YOU name it! So get to thinking and come up with the best floor sprawling workout for everyone to do. We will choose one to use every Saturday, from those YOU will all vote and we will crown one workout the “FOCF Fight”. Please leave your ideas below in a comment, you have until this Thursday, August 4th to get your ideas in!

Check Out More Reebok CrossFit Games Action

 We will be doing workouts from the Games over the next couple weeks! Enjoy!

Leave Your FGB ideas below

WOD: Monday

  • Overhead squat, 21 reps 95/75 75/55 <55/35
  • 21 Hand-release push-ups
    • 200m run
  • Overhead squat, 15 reps
  • 15 Hand-release push-ups
    • 100m run
  • Overhead squat, 9 reps
  • 9 Hand-release push-ups
    • 50m run

CrossFitters Support Each Other

I always tell people it’s like a big family here, and it’s true. But it’s also more then that, it’s part of a even bigger family, the CrossFit Family. And when things don’t go your way there a community so big to stand behind you to help you through the storm. We all talk online, post on message boards about the workouts from the mainsite and compare times and weights. “I’m better than you!”, “No you’re not, my Fran time is 3:05!” Banter back and forth. But sometimes you hear about a story that is makes you realize what it’s all about. Lauriel Luther a member at CrossFit Phoenix and training others at CrossFit Full Strength and a 2011 Reebok CrossFit Competitor ranked 29th on April 2nd had a chance to make it to the Games this year. But is currently in the hospital to have a 5cm mass removed from her right temple. Read more about her story, from a letter sent by her Friend to CrossFit HQ, “Just Another WOD“. I don’t know this person, but I don’t have to either to wish her the best and a speedy recovery back to CrossFitting!

WOD: Tuesday

WU: JYD + 50 kb swings

WOD: 3 rounds of

  • 400m Run
  • 15 Seated Dumbbell Shoulder Press
  • 2 1 Pull Ups
  • III: 35/20 II: 20/12.5  I: 12.5/7.5

CrossFit Games 2011

It’s that time a year again. Time to start thinking about the 2011 CrossFit Games! While this year is going to be different then last year, I still expect to see great athletes performing unbelievably in the events. This year there will be no sectionals like last year. While this is a major disappointment to many, myself included, it is argued that it will open the event up to more people and make the pool of athletes more competitive. And give CrossFit a whole heck of alot of video footage to do what ever they want with as far as marketing. But first they have to get through all that video and analyze it. The sectionals will work like this based on information they have released thus far, you will have 2 options: video submission of weekly qualifying WODs or complete the WOD at a registered affiliate. What a registered affiliate is to be named. For Individual Competitors, the Open Sectionals will begin in early March and go through mid April. The total purse this year is going to be $1 million with $250,000 going to the men’s & women’s winners and will be crowned the Fittest Man and Woman on Earth! Teams will compete at Regionals, but they will need to qualify through the Opens as individuals. Approximately 50 men, 50 women, 50 teams, and 20 Masters for each division will qualify for the Games and the opportunity to compete. The games will be held again at the Home Depot Center in Carson, Ca July 29th-31st. Tickets for the event go on sale Feb 1st. As we get closer more information will be release by CrossFit. Follow the blog updates at games.crossfit.com


WOD: Tuesday


  • 400x Meter run
  • 20 Push Ups
  • 3 Rounds


  • 50 Burpees
  • 100 Kettle Bell Swings
  • 50 Pull ups

III: 55/35 II: 35/20 bands I: 20/12.5 bands (35,70,35)