Deadlift: 4 RM Then, 1 x 4+ @ 90% Then… MainSite WOD Wednesday 12 Min AMRAP 5 Deadlifts, 255/163 10 Box Step-ups, 50/35Read more

EOMOM 14 Minutes Odd Minutes: 45s Handstand Hold (advanced=freestanding) Even Minutes: 1 Snatch (Increase weight every minute) Then….. 400m Run 5 Snatch 165/113 10 Wall Climbs 15 HSPU 10 Wall Climbs 5 Snatch 165/113 400m RunRead more

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