Fitness
EMOM x 4-7 sets
1: 12/9 or 10/7 cal row
2: 10 plate ground to overhead
3: 8 box step-ups (24/20”)
4: 10 lemon squeezes
5: 12/9 push-ups (elevate if needed)
6: rest
Performance
EMOM x 5-8 sets
1: 15/12 cal row
2: 12 plate ground to overhead
3: 9 box jump overs (24/20”)
4: 12 plate overhead walking lunges
5: 15/12 push-ups
6: rest
RX+ complete without rest station
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.
Happy Thanksgiving!
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
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)
Fitness
For time (partner):
– 100 cal row
– 100 RKB swings
– 800m run (together)
– 80 prisoner reverse lunges
– 60 cal row
– 60 push press
– 400m run (together)
– 40 toes to bar
– 30 cal row
– 30 up/downs
*35 min cut-off
Performance
For time (partner):
– 100 cal row
– 100 RKB swings (53/35)
– 800m run (together)
– 80 goblet hold reverse lunges
– 60 cal row
– 60 shoulder to overhead (95/65)
– 400m run (together)
– 40 toes to bar
– 30 cal row
– 30 burpees over the rower
*35 min cut-off
Solo – half the reps with full runs
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
Performance
A) E2M x 8 sets
Sets 1-2: 3 position clean (high, hang, floor)
Sets 3-4: 2 position clean (hang, floor)
Sets 5-8: 1 clean
*Receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or drag
– 10 bent over BB row
– 1 lap KB waiters walk
– 5/side wide stance banded pallof press @ 5050 tempo
OR
Conditioning Option
4 rounds for time:
– 400m run, 500/500m row, 1000/800m bike
– 4-3-2-1 rounds of…
*Elevate push-up to keep full range of motion. You should be able to do the first couple of sets unbroken.
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ RPE 6-7
– 8-12 banded straight arm lat pull-downs
– 8-12 bent over reverse flys w/ pause
Fitness
B) E5M x 3-5 sets:
– 400m row
– 10 dips
– 10 lemon squeezes
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 10 ring dips
– 10 lemon squeezes
Get Started
