Fitness

A) E4M x 4 sets:

– 8/side SL DB/BB B-stance Romanian deadlifts

– 8-12 dips

– 8-12 DB lat pull-overs

*Compare to 6/14

B) For time:

– 600-400-200m run

– 24-16-8 alt. DB snatches

– 24-16-8 alt. goblet hold or prisoner reverse lunges

Performance

A) E4M x 4 sets:

– 8/side SL BB B-stance Romanian deadlifts

– 8-12 dips (weighted, bodyweight, banded)

– 8-12 DB lat pull-overs

*Compare to 6/14

B) For time:

– 600-400-200m run

– 30-20-10 alt. DB snatches (50/35)

– 30-20-10 alt. goblet hold reverse lunges

Fitness & Performance

A) E4M x 4 sets:

– 8-12 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

*Compare to 6/13

Fitness

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB power clean + push press

– 3-6 hanging knee raises

– 3 up/downs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 TNG power clean + push jerk (135/95, 115/75, 95/65, 75/55)

– 3-6 toes to bar

– 3 burpees over the barbell

Fitness

E10M x 3-4 sets:

– 300m row

– 16 wallballs

– 12 pull-ups

– 300m run

– 16 SA DB hang power clean (4/4/4/4)

– 8 DB box step overs

Performance

E10M x 3-4 sets:

– 375/300m row

– 20 wallballs

– 15 pull-ups

– 300m run

– 20 SA DB hang power clean (5/5/5/5 @ 50/35)

– 10 box jump overs (24/20”)

Fitness & Performance

A) E4M x 4 sets:

– Close grip bench press

• Fitness: 8-12 reps
• Performance: 2 RIR @ 55%

– 5 DB chest supported batwing rows w/ 5 sec pause

– 5/side half kneeling banded twists w/ 3 sec eccentric

*Compare to 6/10

Fitness

24-18-12-6 reps for time:

• Cal row
• RKB swings
• Push-ups (elevated if needed)
• Air squats

Performance

25-20-15-10-5 reps for time:

• Cal row
• RKB swings (53/35)
• Push-ups
• Air squats

RX+ complete with 30-25-20-15-10 rep scheme

Gym Closed

Eva Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.

She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband Ruben Ruiz and 22-year-old daughter Adalynn

CrossFit has confirmed the WOD, which will take place June 18, as well as an official fundraiser and Mandi Reading, the owner of Shotgun CrossFit, has set up a T-shirt fundraiser as well where all funds will be donated to the Robb School Memorial Fund.

Fitness

“Eva Strong-ish”

5 Rounds for time w/ a partner:
– 24 single-unders / lateral hops / jumping hacks(together)
– 19 hanging knee raise (split)
– 2 KB clean and jerks (2 each side, 4 each person – tough)
– 400m run (together)

Performance

“Eva Strong”

5 Rounds for time w/ a partner:
– 24 double-unders (together)
– 19 toes to bar (split)
– 2 clean and jerks (205/135) (split)
– 400m run (together)

Significance of the numbers:

• 5 – May
• 24 – Day
• 19 – Students who lost their lives
• 2 – Teachers who lost their lives

Fitness

A) E3M x 6 sets:

– 6-8 BB box squats

After odd sets…

– 12 L-seated DB overhead piston press

After even sets…

– 16 alt. KB gorilla rows

*Same or heavier than last week.

Performance

A) E3M x 6 sets – back squats

Set 1: 8 @ 65%

Set 2: 6 @ 70-75%

Set 3-6: 4 @ 75-80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 6/side landmine RDL to loaded hip flexion w/ pause

– 12-16 DB squeeze floor press

– 8-12/side landmine split stance bent over row

– 12-16 DB hammer curls

OR 

Conditioning Option

10 rounds for time

– 12/9 cal row

– Alternate each round between

• 8-12 tough push-ups (get creative!)
• 8-12 lemon squeezes