Eva Strong
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)
Share all work and complete the run together.
♀ 135-lb barbell
♂ 205-lb barbell
Compare to 220618.
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Stimulus and Strategy:
Today, we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting. Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District, and held certifications in special education and bilingual education. In addition to regularly running before school, she also enjoyed hiking. Friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.
Eva Strong is a partner workout where each athlete completes 24 double-unders, then works with their partner to split 19 toes-to-bars and 2 clean and jerks before running together. Each round should take less than 5 minutes to complete. To account for fatigue later in the workout, aim to keep the first few rounds under 4 minutes.
Scale the volume and load so each movement takes no more than 1 minute to complete. This should leave approximately 2:00-2:30 for the run while keeping the overall round time under 5 minutes. Scale the double-unders to single-unders or penguin taps, and reduce the range of motion on the toes-to-bars. The goal is to maintain steady movement, efficient transitions, and consistent pacing throughout the workout.
Intermediate option:
With a partner, 5 rounds for time of:
12 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)
Share all work and complete the run together.
♀ 105-lb barbell
♂ 155-lb barbell
Beginner option:
With a partner, 5 rounds for time of:
24 single-unders (each)
19 hanging knee raises (total)
2 clean and jerks (total)
400-meter run (total)
Share all work, including splitting the run for 200 meters each.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Double-Under
The Toes-to-Bar
The Clean and Jerk
The Power Clean and Split Jerk
Running | Position Drill
The Hanging Knee Raise
The Single-Under
CrossFit Hero and Tribute Workouts
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Comments on 260704
93 Comments
155lbs.
I did everything RX
13 ttb each round
Cris did beginner
23:16 not Rx. With a partner. Both did 8 burpees instead of 24 DU (ankle and feet issues), split T2B roughly as 11 (me) - 8 (partner), C&J at 155lb (me) - 105lb (partner), and 1250m echo bike (me) - 400m row (partner) instead of running. Rounds were:4:45/4:43/4:35/4:52/4:19.
Solo
24 dubs
19 vus
2 x 135#
250m on hill at Elliot’s
28:19
5RFT-
24 JDT's
10 T2B
2 PC's 115#
2:10 vest run 20#
18:02
Solo
5 rounds for time of:
24 double-unders
19 hanging knee raises
2 squat clean and jerks 35kg
400-meter run
48 - SU
10 - T2B
1 - C&J 85 #
400 M run
5rds
24 DU
19 TTB
2 C&J @92kg
800m assault bike
48 DU
8 T2B
1 C&J (198lb/90kg)
400M Ski
19:04
5 rounds
24 Dubs
19 T2B
2 Clean & Jerk (205 lbs)
400m Run
42:31
Scaled
85kg bar
19:44
Good push, payed respect 🙏
solo
5 rounds
50 single skips
10 toes to bar
1 clean and jerk @ 50kg
400m row
= 17:57
19 T2B
2 C&J 135#
400 m run
with partner
22:50
24 su
10 t2b
2 c&j 185
400m run
26:54
24 DU
10 T2B
1 C&J @ 185#
400m run
18:36
Com meu amigo e parceiro de treino Pablito, fizemos na versão intermediário em 20:13
Solo
Solo
Solo
48 SU
19 HLR
2 CJ @95 lbs.
400 m
26:24
Did all reps solo
12 d/u
19 t2b
2 clean and jerk 145#
400m run
X5
Godbless her family RIP
19:57
5 RFT
7 bar facing burpees
10 strict T2B
1.2k echo bike no arms
Round times
R1 | 03:45 |
R2 | 03:59 | +14 s
R3 | 03:56 | -3 s
R4 | 04:11 | +15 s
R5 | 04:05 | -6 s
Ø 03:59
Time left over: 00:01
Back at it, Bob;nice work!
Nice work, bb!
Held my partner back on the run 🐢
Not much, with that time! Good job!
F40 110lbs 4’11”
I did solo beginner version
5 rounds for time:
Completed in 25:47
rest in peace Eva! Thank you for protecting the kids, I hope if I’m ever in the same situation that I’m as brave as you
Rx solo, runs on the assault runner… 22:28
Partnered with a buddy at my affiliate. We modified the workout slightly:
5 rounds
24 Dubs (each)
38 TTB (total)
4 Clean and Jerks (total) @ 205lbs
400M run (each, at the same time)
20:57 (kind of RX 🤷🏻♂️)
Happy 4th of July to everyone. Fellowship with your people and stay safe! 🇺🇸
Rx+, that’s awesome!
Fantastic work!
Hero WOD Eva Strong – RX
Partner workouts are always interesting when you don’t have a partner.
Instead of skipping Eva Strong, I decided to tackle every rep by myself. That meant all five rounds, every double under, every toes-to-bar, every 205-pound clean and jerk, and every 400-meter run.
The double unders stayed consistent throughout the workout after a few early fumbles each round. Once the rope got moving, they felt smooth.
Toes-to-bar were my biggest weakness today. I couldn’t hold large sets and ended up breaking them into 3-4 sets every round just to keep moving.
The clean and jerks were surprisingly solid. Even late in the workout, 205 pounds moved well and never became the limiting factor.
The runs definitely slowed down compared to my normal pace because they always followed the heavy barbell work.
Overall, I’m happy with how the workout played out and even happier to finish a partner Hero WOD completely solo.
Result: RX – 43:39
24 singles
10 t2b
1 c&j #155
1000m C2bike
21:13
RIP, Ms. Mireles
Solo
5 rds:
24 DUs
19 T2B
2 C&J @ 155lbs
400m runs
Whoops… time was 23:32
Great job, bro!
Well done, CN, cruisin'!
With KB, 6 years old
5 RFT
24 DU (KB worked on singles for the time it took me)
19 abmat situps, split
6 devil’s press, split (I did 35s, KB did 5s)
500m(that’s how long the block is) wagon run (with LT in wagon each rd, Kenzie ran rds 1,3,5 and rode in wagon rds 2,4)
Round 1 - 6:07
Round 5- 6:41
21:52 solo at cedars of Lebanon.
50 singles
10 T2B
1 PC&J 145
400m run
This record heat and humidity is wrecking me…
HAPPY INDEPENDENCE DAY AMERICA!!
Power cleans
48 Single Unders
19 Toes-to-Bars
2 Cleans (95Ibs)
400m Run
With a partner, 5 rounds for time of:
24 double-unders (each)- 48 single unders for me
19 toes-to-bars (total)- hanging knee raises for me
2 clean and jerks (total)- 105# me/ 155# Joe
400-meter run (together) or 1000/ 950m assault bike (rounds 2,4 for me)
Share all work and complete the run together
24:11
Happy 4th all! 🇺🇲
260702 Performanced with my 18 year old son. Mix of DUBs and penguin taps(when we were losing minutes per round), T2B (11/8 split), C&J @205lbs shared equally, runs were outside in hell on Earth.
25:44
220618 Performed with my 14 year old son. Subbed 48 single unders, T2B as is, C&J @205 and 115lbs, ran together.
21:34
Well done you two!
Excellent!
56M
20:09
155# c&j, 5+5 T2B
RIP Eva
Solo
Scaled
5 rnds
50 SU
19 about sit ups
2 c and j @ 135#
400m run
30:24
M/56/180
This one hit different-emotionally.
Solid work, Mike. Some WODs are tougher in more ways than physically for sure. Hope you're doing ok.
Solo Eva Strong- 31:22
48 Single Unders
19 Toes-to-Bars
2 Clean and Jers (135Ibs)
400m Run
5 rounds:
24 double unders
10 toes to bar
2 clean and jerks (85 lbs)
400 meter run
Double unders are a new skill for me. The first round I couldn’t do a consecutive rep. The last round I did 20 in a row! Feels like a win for me today!
That is absolutely a win! Nice job!
Beginner option:
With a partner, 5 rounds for time of:
24 single-unders (each) du's
19 hanging knee raises (total)
2 clean and jerks (total) 132.5 lbs
400-meter run (total) 200 meters
17:22
Nice!
Scaled C&J 80kg
Rest easy, Eva Mireles, peace to her loved ones & those she protected. May we all emulate her brave selfless nature.
Modified & solo: 5RFT
24 toe taps to 32 in bench with "jumping jack arms"/19 KTE/2-65# BB C&J/2:00 KBS 35#
18:18
10:00 rest, then "DG" -modified
Rest easy, USAF Major David Gray
AMRAP in 10:00
8 KTC/8 WBS to 9 ft (20#)/12 DB walking lunges -2 DBs 35# farmer carry hold
7 rounds +16 finished 8 @ 10:26
Thank you to all who serve & sacrifice. Please be mindful of your use of fireworks privately. They are not enjoyable for all, particularly many combat veterans. Be safe & never forget the cost of "freedom".
Awesome as usual, Favo! Your kind words and thoughtfulness are much appreciated.
22:46
intermadiate/17:16
intermediate
135lb/105lb
hanging knees
Solo
5 rounds for time of:
24 single-unders
19 toes-to-bars (5x 10 and 5x9 split)
2 clean and jerks 70kg
400-meter run on a treadmill 04:17 per km pace
29:36 in total
*with 155lbs on C&J
Rxd, garage gym. Solo but did full rep scheme. Runs closer to 470 each round.
30:54.
This is 20 lbs of my 1RM C&J so getting two every round sucked up a lot of time looking at the barbell. TTB 12-7 every round. Dubs unbroken until the end.
2022-20:43 (also solo but must have halved the TTB and clean and jerk reps).
RIP Eva and all who were tragically killed in this incident.
Great job, James! 205 is not in my wheelhouse.
23:58
Solo mod
5 RFT
24 DU
10 TTB
1 C&J (135#)
400m run
20:04
220618: same mod/scale, 22:43
Decided to retest. Original post had a solo mod of 10 TTB and 1 C&J listed. Might have been able to do the intermediate weight in hindsight but didn't want to push my luck with the back. Less tripping on the DUs is probably the biggest factor in the time difference today. Glad today was better than yesterday.
Peace be to you, Eva, your co-teacher, all your students and your families.
Glad you're feeling better than yesterday & awesome work in this!
24 DU
10 TTB
1 C&J 175#
400m run
19:52
24 DU
10 TTB
1 C&J 175#
400m run
19:52
hundo: air squats
hundo: sit-ups
RX
24 double Unders
10 t2b
2 C &J 85kg
400m run
5 Rnds
21.15
M/42/185
Solo 175lb
26:40