CrossFit Workout of the Day
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Happy Father’s Day! 06.19.22

Strength:

Bent over barbell row, 10-10-10-10-10

WOD:

3 rounds for time:

30 uneven medball squats, 50/40lbs

12 strict chin ups

600m run

Post loads and times to beyond the whiteboard.

WOD 06.18.22

Midline:

L-sit, max hold x 4

WOD:

AMRAP in 13 minutes:

5 burpees

10 split jumps, (jumping lunges)

15 Russian kettlebell swings, 70/53 lbs

Post times to beyond the whiteboard.

Forged Friday

WOD:

“Eva Strong”


*Partner Workout


5 Rounds for time:
24 double-unders
19 toes to bar – split between partners
2 clean and jerks 205/135 – split between partners
400m Run

Flow:

Double-unders are done at the same time. Do not move on to the next movement until both partners finish double-unders. Toes to bar are divided between partners. Clean and jerks are divided between partners (each partner does 1 each round). Run is done together as partners.

Significance of the numbers:

  • 5 – May
  • 24 – Day
  • 19 – Students who lost their lives
  • 2 – Teachers who lost their lives

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022.

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.

She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn.

The workout was designed by Shotgun CrossFit @shotguncrossfit (Uvalde, TX, USA) where Eva was a dedicated member. An official fundraiser was set up for the Uvalde community.