Community. Coaching. Caring. Since 2009.
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB SwingsComplete as many rounds as possible in 15 mins of:
Row 250m
1 Rope Climb
5 Handstand Push-ups
15 Kettlebell Swings (53#/35#)
Photo by @snoridgecrossfit
For time:
Run, 200 m
9 Muscle-ups
9 Squat Snatches, 135/95 lbs
Run, 200 m
7 Muscle-ups
7 Squat Snatches, 135/95 lbs
Run, 200 m
5 Muscle-ups
5 Squat Snatches, 135/95 lbs
* Running "Amanda". Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Chipper: Run, Muscle-ups, Squat SnatchFor time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Photo by @snoridgecrossfit
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 3-3-3Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Push Press (95#/65#)
Box Jump (24″/20″)
Wall Ball (20#/14#)
Photo by @snoridgecrossfit
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team or Solo: Eva StrongWith a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks (205#/135#)
Run 400m (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.
Photo by @snoridgecrossfit
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-upsFor time:
Row 1000m
75 Air Squats
30 Deadlifts (225#/155#)
15 Bar Muscle-ups
Photo by @snoridgecrossfit
