WODS: November 2017
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*
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*
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*
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
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.
Front Squat
3-3-3-3-3-3-3
Then
21-15-9
Deadlift (225/155) {135/95}
Toes 2 Bar
*6 MIN CAP*
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*
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

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
12 x Deadlift (185/125) {135/95}
15 x Pull Up
18 x Burpee
40 x Double Under
*18 MIN CAP*
Front Squat
*20 MIN CAP*
Then
5 MIN AMRAP:
10 x Power Clean (115/75) {75/55}
20 x Jumping Lunge
3 x Snatch (Quick Singles)
[] x Muscle Up (Ring or Bar)
Then
'Karen'
150 x Wall Ball (20/14)
Last Done 23 MAY 2017
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*
Bar Muscle Up
Squat Snatch (135/95) {95/65}
Box Jump Over (40/30) {30/24}
*16 MIN CAP*
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
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
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*
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*
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
Deadlift
Then
For Time:
50 x Pull Up
50 x Jumping Air Squat
*7 MIN CAP*