WODS: November 2017

10 MIN EMOM:
10-15 x AbMat Sit up   [5 x Toes 2 Bar [Strict]]

Then

10-9-8-7-6-5-4-3-2-1
Snatch (115/75)
*1 Round of Cindy After Each Round*
5 x Pull Up
10 x Push Up
15 x Air Squat
*18 MIN CAP*

Front Squat
1-1-1-1-1-1-1-1-1-1 (x10)
*Post Loads Lifted*

Then

20-14-10
Single Arm Push Jerk (24/16kg)
*30 x Jumping Lunge After Each Set*
*6 MIN CAP*

3 Rounds, New Round Every 3 Minutes
15 x KB Swing (Choose KB to go unbroken)
[] x Muscle Up or Ring Dip (Unbroken Reps)

Then

30-25-20-15-10 Wall Ball (20/14)
25-20-15-10-5 Toes 2 Bar
10-8-6-4-2 Power Clean (155/105)   [185/125]
*13 MIN CAP*

10 MIN EMOM:
30 x Double Under
[] x Strict HSPU
Then

'Kimmeraine'
5 MIN AMRAP:
11 x Squat Snatch (115/75)
22 x Box Jump (24/20)
19 x Burpee
88 x Air Squat
*3 MIN REST*
5 MIN AMRAP:
11 x Clean & Jerk (115/75)
24 x Pull Up
19 x Thruster (119/75)
89 x Double Under

20 MIN AMRAP:
400M Run
11 x Power Snatch (95/65)
17 x Pull Up
13 x Power Clean (95/65)

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

***5:30, 6:30, 9:30AM CLASSES ONLY***

Front Squat
3-3-3-3-3-3-3

Then

21-15-9
Deadlift (225/155)   {135/95}
Toes 2 Bar
*6 MIN CAP*

18 MIN EMOM:
5 x Front Squat (135/95)
10 x Box Jump (24/20)
*If you cannot complete within minute, finish the round and then rest until the top of the next minute*
*Score is total rounds completed*

8 x Deadlift
7 x Power Clean
6 x Snatch
8 x Pull Up
7 x C2B Pull Up
6 x Bar Muscle Up
6 x Deadlift
5 x Power Clean
4 x Snatch
6 x Pull Up
5 x C2B Pull Up
4 x Bar Muscle Up
4 x Deadlift
3 x Power Clean
2 x Snatch
4 x Pull Up
3 x C2B Pull Up
2 x Bar Muscle Up
*12 MIN CAP*

Rx: (155/115)
Masters Rx: (105/85)

Last Done 29 JUN 2017

Squat Clean
1-1-1-1-1-1-1
*20 MIN CAP*

Then

"Grace"
30 x Clean & Jerk (135/95)
*5 MIN CAP*

Last Done 11 APR 2017

5 Rounds:
12 x Deadlift (185/125)   {135/95}
15 x Pull Up
18 x Burpee
40 x Double Under
*18 MIN CAP*

5-5-5-5-5
Front Squat
*20 MIN CAP*

Then

5 MIN AMRAP:
10 x Power Clean (115/75)  {75/55}
20 x Jumping Lunge

10 MIN EMOM:
3 x Snatch (Quick Singles)
[] x Muscle Up (Ring or Bar)

Then

'Karen'
150 x Wall Ball (20/14)

Last Done 23 MAY 2017

400M Run
40 x Snatch (75/55)
400M Run
40 x Handstand Push Up
400M Run
40 x C2B Pull Up
400M Run
40 x Squat Clean (75/55)
400M Run
KB Swing (24/16kg)
400M Run
40 x Burpee Box Jump Over (24/20)
*30 MIN CAP*

5-10-15
Bar Muscle Up
Squat Snatch (135/95)   {95/65}
Box Jump Over (40/30)   {30/24}
*16 MIN CAP*

10 MIN EMOM:
3 x Hang Squat Clean
3-6 x Chest 2 Bar Pull Up
*Post Load & # of C2B*

Then

10 MIN AMRAP:
12 x HSPU
12 x Deadlift (155/105)
*Scale HSPU w/ Regular Push Up

Deadlift
1-1-1-1-1-1-1-1-1-1 (10x)
*20 MIN CAP*

Then

6 MIN AMRAP:
15 x Push Press (75/55)   {55/35)
10 x Bar Facing Burpee
15 x Jumping Air Squat

8 Rounds:
5 x Power Clean (135/95)   [185/125]   {95/65}
15 x Wall Ball (20/14)
30 x Double Under
*18 MIN CAP*

Last Done 21 JAN 2014

For time:

3 x Strict Pull Up

5 x Bear Complex (135/95)

6 x Strict Pull Up

4 x Bear Complex (145/100)

9 x Strict Pull Up

3 x Bear Complex (155/105)

12 x Strict Pull Up

2 x Bear Complex (165/110)

15 x Strict Pull Up

1 x Bear Complex (175/115)

 

Rx plus:

1-2-3-2-1 Rope Climb

Bear Complex Rep Scheme Is Same 

Men: 135/155/185/205/225

Women: 105/115/135/145/155

*15 Min Cap*

21-15-9
Ring Dip
Goblet Squat (24/16kg)   {16/12}
KB Swing (24/16kg)   {16/12}
*7 MIN CAP*
*10 x Burpee Penalty for Breaking Up Sets*

10 Rounds:
33 x Double Under
1 x Clean & Jerk
*9 MIN CAP*
*Score = Total Pounds Lifted. If you miss a rep, move on to next round. No re-attempts*

Then

30 x Hang Clean
3 x Bar Muscle Up
30 x Hang Snatch
3 x Bar Muscle Up
30 x Push Press
3 x Bar Muscle Up
30 x Overhead Squat
3 x Bar Muscle Up
30 x Front Rack Lunge
3 x Bar Muscle Up
Rx: (75/55)   {45/35}
*14 MIN CAP*
*Barbell Should Be Unbroken... mostly

3-3-3-3-3-3-3 
Deadlift

Then

For Time:
50 x Pull Up
50 x Jumping Air Squat
*7 MIN CAP*