Category: Beyond the Whiteboard

farmerPt. 1: 7 RFT: Double Unders and Power Cleans

7 rounds for time of:
30 Double Unders
3 Power Cleans, pick load

Pt. 2: AMRAP 6 mins: Farmer Carries and AbMat Sit-ups

Complete as many rounds as possible in 6 mins of:
Farmer Carry, 50/35 lbs, 100 m
21 AbMat Sit-ups

Deadlift 5-5-5-5

Deadlift 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Pull-ups, Push-ups, Air Squats and Deadlifts

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Deadlifts, 225/155 lbs

Front Squat 2-2-2

Front Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4x 3 mins RemReps: Run, Box Jump Overs, and max rep Wall Balls

4 rounds, 3 mins each, for max reps of:
Run, 200 m
10 Box Jump Overs, 24/20 in
max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft
Rest 1 min

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Complete as many rounds as possible in 17 mins of:
7 Row (Cal)
10 Deadlifts, 115/75 lbs
10 Hang Power Cleans, 115/75 lbs
10 Shoulder-to-Overheads, 115/75 lbs
7 Pull-ups

Solo WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Complete as many rounds as possible in 17 mins of:
7 Row Calories
10 Deadlifts, 115/75 lbs
10 Hang Power Cleans, 115/75 lbs
10 Shoulder-to-Overheads, 115/75 lbs
7 Pull-ups
Rest 30 secs

Strict Pull-ups 3×5

Strict Pull-ups 3×5

Rest as needed between sets.

Shoulder Press 3-2-1

Shoulder Press 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 8 mins: Box Jumps and Rope Climbs

Complete as many rounds as possible in 8 mins of:
8 Box Jumps, 24/20 in
1 Rope Climb, 15 ft

5 RFT: Run, Burpees and Double Dumbbell Bent Over Rows

5 rounds for time of:
Run, 400 m
20 Burpees
15 Double Dumbbell Bent Over Rows, 50/35 lbs

Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 RFT: Air Squats, Chest-to-bar Pull-ups, and Clean & Jerks

5 rounds for time of:
30 Air Squats
10 Chest-to-bar Pull-ups
5 Clean & Jerks, 135/95 lbs

Bench Press 6-5-4-3-2-1

Bench Press 6-5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Row and Toes-to-bar

For time:
Row, 800 m
25 Toes-to-bars
25 Ring Dips
Row, 800 m
25 Toes-to-bars
25 Ring Dips
Row, 800 m

Front Squat 3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Run, Push-ups and Dumbbell Squat Cleans

3 rounds for time of:
Run, 400 m
21 Push-ups
12 Dumbbell Squat Cleans, pick load

Team or Solo: Eva Strong

With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks, 205/135 lbs (total)
Run, 400 m (together)

Double Unders are completed at the same time, partners don’t move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.

In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.