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Monday 12/2

A) E4M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) 12 min AMRAP:

– 1 DB thruster 

– 3 hanging knee raises

– 15 single unders

*Add one thruster every round

Performance

A) E4M x 4 sets:

– 8 front squats @ 8-9 RPE

*Up from last time’s 7-8 RPE

B) 12 min AMRAP:

– 1 BB thruster (95/65)

– 3 toes to bar

– 15 double unders

*Add one thruster every round

*Rx+ use 115/75

Fitness & Performance

C) 3 sets for quality:

– 20 sec/side Copenhagen plank

– 10/side DB external rotations @ 8-10% bench press 1RM

Tuesday 12/3

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ RPE 7-8

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets for quality:

– 10 reverse snow angels

– 10/side banded hip flexors

Wednesday 12/4

Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans

Even sets: 12/9 cal row + 9-12 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 2 x pause cleans (2 sec at knee)

Sets 3-4: 1 x pause clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 TnG squat cleans

Even sets: 15/12 cal row + 12/9 push-ups

Thursday 12/5

Fitness 

E10M x 3-5 sets:

– 400m row

– 12 plate ground to overhead 

– 12 walking lunges w/ or w/o plate

– 400m run

– 12 ring rows

– 32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 12 plate ground to overhead (45/35)

– 12 overhead walking lunges w/ plate

– 400m run

– 12 ring rows 

– 32 double unders

Friday 12/6

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12/side lean away DB delt raises

– 8/side banded pallof press

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 5-6

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 10 banded Spanish squats (add weight if able)

– 10-20 DB tricep rollback extensions

– 10 BB drag curls

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 10 dips

– 15 air squats

– 250/200m row

– 10 alt. DB hang power snatch

– 10 lemon squeezes

Saturday 12/7

Frost & Flow (8am-8pm)

Sunday 12/8

10-12pm Open gym

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