Monday 11/25
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 6-12 dips (weighted or scaled as needed)
– 8-12/side bent over DB/KB rows
Fitness
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 5 DB devil cleans
– 10 prisoner lunges
– 10 push-ups (elevate if needed)
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 5 DB devil cleans (35/20s)
– 10 DB reverse lunges
– 15/12 push-ups
Tuesday 11/26
Fitness
A) E3M x 5 sets:
– 8-12/side half kneeling landmine presses
– 12 alternating DB goblet hold weighted step-ups
– 20 sec top of ring row hold
B) 4 rounds for time:
– 400m row
– 12-9-6-3 DB hang power cleans
– 15-12-9-6 wallballs
Performance
A) E3M x 5 sets:
– 2.2.2 TnG power clean + push jerk clusters
R10S between doubles
B) 4 rounds for time:
– 500/400m row
– 12-9-6-3 power cleans (135/95, 115/75, 95/65)
– 24-18-12-6 wallballs (20/14)
Wednesday 11/27
Fitness
E10M x 3-5 sets:
– 400m row
– 16 RKB swings
– 16 box step-ups
– 400m run
– 12 strict or jumping pull-ups
– 32 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 16 box step-ups
– 400m run
– 16 pull-ups
– 32 double unders
Thursday 11/28 – Gym Closed
Happy Thanksgiving!
Friday 11/29 – 7:45 and 9am
Fitness
“Eva Strong-ish”
5 rounds for time with a partner:
– 24 single unders (each)
– 19 hanging knee raises (total)
– 2/s SA DB hang clean + push press (each)
– 400m run (together)
Performance
“Eva Strong”
5 rounds for time with a partner:
– 24 double unders (each)
– 19 toes to bar (total)
– 2 clean and jerks (total)
– 400m run (together)
205/135, 185/115, 155/105, 135/95, 115/75, 95/65
Eva Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.
Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.
In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. Earlier that year, she participated in the CrossFit Open for the ninth time.
Saturday 11/30
Fitness
TBA
Performance
TBA
Sunday 12/1
10-12pm Open gym