Category: WOD

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.

Deadlift 4-3-2

Deadlift 4-3-2

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

AMRAP 14 mins: Double DB Farmer Carries, Deadlifts, and Lateral Burpee Over Bars

Complete as many rounds as possible in 14 mins of:
Dumbbell Farmer Carry, 50/35 lbs, 50 m
10 Deadlifts, 185/135 lbs
8 Lateral Burpee Over Bars

Strict Pull-ups 3×6

Strict Pull-ups 3×6

Rest as needed between sets.

Shoulder Press 4-3-2

Shoulder Press 4-3-2

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

3x AMRAP 5 mins: Bar Muscle-ups, Handstand Push-ups and Box Jumps

For 3 cycles:
AMRAP in 5 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
12 Box Jumps, 24 in

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

E2MOM for 14 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 14 mins.

FT: Overhead Squats, Bike Cal, and Overhead Squats

For time:
30 Overhead Squats, 75/55 lbs
50/40 Bike Calories
30 Overhead Squats, 75/55 lbs

Front Squat 5-5-5

Front Squat 5-5-5

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

4 RFT: Run, Front Squats and Toes To Bars

4 rounds for time of:
Run, 200 m
10 Front Squats, pick load
10 Toes To Bars

3 RFT: Rows Power Cleans, and Run

3 rounds for time of:
Row, 500 m
12 Power Cleans, 155/105 lbs
Run, 400 m

Checkout WOD: 3 RFT: AbMat Sit-ups and Alt V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings

For time:
Partner Run, 200 m
70 Front Squats, 95/65 lbs
70 Hand Release Push-ups
70 Kettlebell Swings, 53/35 lbs
Partner Run, 200 m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run, 200 m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings

Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

For time:
Run, 200 m
30 Front Squats, 95/65 lbs
30 Hand Release Push-ups
30 Kettlebell Swings, 53/35 lbs
Run, 150 m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run, 100 m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings

Deadlift 5-4-3

Deadlift 5-4-3

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

7 RFT: Bar Muscle-ups, Deadlifts, Air Squats, and Double Unders

7 rounds for time of:
3 Bar Muscle-ups
7 Deadlifts, 225/155 lbs
14 Air Squats
21 Double Unders