Week of 06/13/22

13's Fittest 2022 In the Books!

Each year we are in awe of how this community comes together for a great day of friendly competition! The volunteers, the judges, the athletes, the families, the spectators … you’re all part of making this one of our favorite days of the year! 363 days until the next one…

Items for the week…

  1. This will be a deload week, as we transition from our snatch cycle.
  2. Our next strength cycle will be back squats, front squats, and the split jerk.
  3. And for the first time we are also going to test having 3 short strength + short metcon days in place of a strength day.

NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.

10-9-8-7-6 strict pull-ups (5 of 6)

4min EMOM
1 push press (90% of 1RM)
10 double unders / 30 singles
4min EMOM
2 push press (85% of 1RM)
20 double unders / 30 singles
4min EMOM
3 push press (80% of 1RM)
30 double unders / 30 singles
4min EMOM
4 push press (74% of 1RM)
40 double unders / 40 singles

core work

3 minutes on, 1 minute off of…
2 rope climbs
10/7 calorie row
max back squats (50% of 1RM)
… until 100 back squats are completed

choice skill work

5min AMRAP
800m row
max effort pull-ups
1 minute rest
5min AMRAP
700m row
max effort russian swings (53/35)
1 minute rest
5min AMRAP
600m row
max effort box jumps (24/20)

handstand skill work

4 rounds of…
1 minute max russian twists (20/14)
1 minute max mb cleans (20/14)
1 minute max sit-ups (20/14)
1 minute max wall balls (20/14)
1 minute of rest

tempo squats

20min EMOM
1 barbell complex (50% of 1RM PP; from rig)
3 burpee box jump overs (24/20)

A Hero WOD for slain Uvalde teacher Eva Mireles has been set up and will take place June 18.

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.

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 Ruiz and 22-year-old daughter Adalynn.

CrossFit has confirmed the WOD, which will take place June 18.

“Eva Strong”
24 double-unders
19 toes to bar (split between partners)
2 clean and jerks (split between partners)
400m run

This is a partner workout.


The double unders (or singles) are done at the same time. Do not move on to the next movement until both partners finish the jump rope reps. The toes-to-bars are divided between partners. The clean and jerks are divided between partners (each partner does 1 each round). The 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

tabata of…
wall balls (20/14) / push-ups to plate
jumping pull-ups / bicycles (opposite elbow to knee)
ring rows / mb cleans (20/14)
ring support / box step overs (24/20)

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