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

December 13, 2013


1000 m row

50 x thrusters

30 x pull ups

Durability: 50 x hollow rocks & 50 x back extensions


December 10, 2012

Strength: Thrusters 3-3-3-3


For Time: “JACKIE”

1000 m row

50 thrusters

30 pull ups


December 1, 2011


1000 m Row

50 Thrusters

30 Pull Ups


In the September 2003 CrossFit Journal  introduced our first benchmark workouts – “The Girls”: “Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran”. In the following months two more were introduced, “Grace”, and “Helen,” and eventually six more joined the lineup: “Isabel, Jackie, Karen, Linda, Mary, and Nancy.” These benchmark workouts serve to measure and benchmark your performance and improvements though repeated, irregular, appearances in the “Workout of the Day.” It is important to record these WODs down as a measure of your improved fitness.