Front Squat: Wk 4 3 x 3 @ 90% Then, 12 Min Ladder: 2-4-6-8-10-12…. Barbell Lunge, 95/63 C2B Pull-upsRead more

Olympic Lifting Technique Snatch w/pause in catch: 5 singles > 75% Jerks: 2 dips w/pause plus 1 jerk Endurance 16 Min AMRAP – OUTSIDE400m OH Carry (switch arms as needed) Then, AMRAP for remaining time 30 Kb Swings 20 Goblet Squats 10 S2OH, 5/side 16 Min AMRAP – INSIDE 1000m Row Then, AMRAP for remaining time 30 Jumping Lunges 20 HR Push-ups 10 BurpeesRead more

Eva Strong 5 rounds for time of: 24 double-unders 19 toes-to-bars 2 clean and jerks 205/153400-m run 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 this year, she participated in the CrossFit Open for the ninth time. Mireles’ coach, Mandi Reading, remembers, “Eva loved any workout with a barbell.” Reading and some of Mireles’ closest friends put their heads together to create the Tribute workout Eva Strong. The workout contains...Read more

WWPF – Captain Parents Birthday WOD 0:00 – 12:00 (12 Min AMRAP) 6 Alt Legless Rope Climbs 24 Alt Power Snatches, 155/103 12:00 – 24:00 (12 min AMRAP) 38 Back Squats 38 Cal Bike *1 partner works at a time. Switch at any time. Must complete the back Squats and then the bike to complete the round. 24:00 – 36:00 (12 Min Relay) For Max Distance: 100m Sandbag Carry, 100/75Read more

Bench Press: 4 x 6 @ 75-80% THEN….. For Time 50 Cal Ski or Row 50 Push Press, 95/63 50 Sit-ups / V-up / GHD 40 Cal Ski or Row 40 Push Press 40 Sit-up / V-up / GHD 30 Cal Ski or Row 30 Push Press 30 Sit-up / V-up / GHDRead more