Daily WOD

HAPPY BIRTHDAY COACH EVELYN!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9am

“Viola”

As Many Rounds as Possible (AMRAP) in 25 minutes
3, 6, 9, 12, 15, 18 Reps and so on
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees

Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach.

Comments

  1. Graham 4+100m (mod)
    Mairs 3+75m rx
    Chris 4+250m rx
    Gary Mobility
    Dan 3+34m
    Wendy 1+400m+6
    Heather 2+400m+6rx
    James 3+100m rx
    Nicole 2+400m+25rx
    Krystyn 2+11
    Shawn 4+200m rx

  2. Viola is actually 20min amrap of

    400M run
    11 Power Snatch 95/65
    17 Pull Ups
    13 Power Cleans 95/65

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