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Components
Viola
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Friday - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
10:00 AM CrossFit
12:00 PM CrossFit
3:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
Open Sign in Class (This is NOT an attended class)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
45 (17/28)
Workout
Friday
400m run or ski
Achilles stretch on rig
Pigeon stretch
10 banded pull aparts (overhead & across chest)
*2 rounds of*
10 kip swings
10 tuck jumps
10 power snatches 35/45
Viola (AMRAP - Rounds)
AMRAP in 20 minutes
400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)
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.
To learn more about Viola
click here
Metcon (AMRAP - Rounds and Reps)
Team of 2!
28 Minute AMRAP:
Every 7 minutes (Including at the start of 3,2,1 go)
50 Alternating Wallballs with partner 20/14
then..
40 Cal Ski
40 Power Snatches 115/75
40 Burpee Box Jump Overs 24/20"
30 Cal Ski
30 Power Snatches
30 Burpee Box Jump Overs
20....10...
*Split work evenly between team.
Rx+=135/95
Go back to the 40 if you complete all of the reps of 10.
All 50 wallballs must be completed every 7 minutes before continuing on with AMRAP. Pick up where you left off.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 05, 2022
Male Clients
1
Coach
Alex
3:00 PM CrossFit
4 Rounds
hoooot out
2
Cyril
Cal Ortiz
8:30 AM CrossFit
3 Rounds
3 Rounds 400 M Run and Volun-told 4 Snatches 😅
2
Darrin "D"
Kent
Open Sign in Class (This ...
3 Rounds
+~200m, 1:20 left on the clock
2
John
Harris
5:30 PM CrossFit
3 Rounds
2
Konner
Knudtsen
6:00 AM CrossFit
3 Rounds
3 + 4 power cleans
2
Paul
Greive
12:00 PM CrossFit
3 Rounds
+40
2
Rob
McDaniel
12:00 PM CrossFit
3 Rounds
+3
3
Hector
Vazquez
5:30 PM CrossFit
2 Rounds
Finished with 200m run
4
Luis
Barajas
3:00 PM CrossFit
3 Rounds
+2
4
Mike “Woot”
Wooten
12:00 PM CrossFit
3 Rounds
Rx 1st rd. All from hang position after
4
Pablo
Ribot
8:30 AM CrossFit
3 Rounds
Almost 3- 112 reps
4
Robert
Buxton
10:00 AM CrossFit
3 Rounds
+100m. 75#
5
Austin
Alexander
12:00 PM CrossFit
2 Rounds
+18
5
Cory
Hungerford
8:30 AM CrossFit
2 Rounds
11 PS completed in 3rd round. Black band for PU in 1st round. Add...
5
Marshal
Fradd
5:30 PM CrossFit
2 Rounds
5
Tony
Finaldi
12:00 PM CrossFit
2 Rounds
Row, 65# began round 3. 2+366 meters row
5
Zach
Bethel
8:30 AM CrossFit
2 Rounds
+ run + 8. 85lb. Not a good day
Female Clients
1
Amy
Wilson
10:00 AM CrossFit
3 Rounds
400 m run + 6 snatches
1
Ana
V
Open Sign in Class (This ...
3 Rounds
did 12 noon..but I didn't log in time 3 rnds + 400 m 5 snatches
1
Coach
Jaime
6:00 AM CrossFit
3 Rounds
+ 3 snatches
1
Kelsey
Kobzeff
6:00 AM CrossFit
3 Rounds
+35
1
Lexi
York
5:30 PM CrossFit
3 Rounds
3rds +400m run & 3 snatches
2
Britnee
Fradd
5:30 PM CrossFit
2 Rounds
11
2
Gabby
Vizcaino
12:00 PM CrossFit
2 Rounds
2+35
2
Kimberly
Torres
12:00 PM CrossFit
2 Rounds
+5
2
Sheri
Koch
8:30 AM CrossFit
2 Rounds
2+20
3
Araceli
Montera
8:30 AM CrossFit
3 Rounds
1000 M ab
3
Ashley
Courts
5:00 AM CrossFit
3 Rounds
Ring rows
3
Beth
Johnson
5:30 PM CrossFit
3 Rounds
3 plus 31 400 M ski , 55lb muscle snatch 55lb hang cleans .. ab m...
3
Kelly
Hungerford
8:30 AM CrossFit
3 Rounds
45lb green n black band
3
Vanessa
Turner
8:30 AM CrossFit
3 Rounds
Power S. 45lb Pull up 2 bands Power clean 15lb dumb 🔔
3
Yianoula
“Nola” Warne
10:00 AM CrossFit
3 Rounds
55# / 4rds +4 rep / 21 cal ASB per rd
4
Allie
Petrovski
4:15 PM CrossFit
2 Rounds
& 400m run 55lbs
4
Amber
Bethel
8:30 AM CrossFit
2 Rounds
+got thru pullups (1000m bike Muscle snatches/muscle cleans 25#)
4
Angelina
Zuniga
12:00 PM CrossFit
2 Rounds
2+12 55#
4
Britt
Hale
5:00 AM CrossFit
2 Rounds
Hit 3 snatches on 3rd round. Finished round after time. 15 backsq...
4
Dawn
Levins
5:00 AM CrossFit
2 Rounds
2 + 38, 55# snatch, all rest RX
4
Gloria
Marrufo
4:15 PM CrossFit
2 Rounds
+30 reps (Ass.Bike instead of running)
4
Hayley
Knudtsen
6:00 AM CrossFit
2 Rounds
2+8 Banded pull-ups
4
Jaclyn
Murray
8:30 AM CrossFit
2 Rounds
55#, green and black bands
4
Kerri
Evans
5:30 PM CrossFit
2 Rounds
+5, Rx all, rr
4
Lori
Sloan
4:15 PM CrossFit
2 Rounds
2rd + 29, 55#
4
Madisyn
Negro
4:15 PM CrossFit
2 Rounds
+200 meter 55lbs
4
Renetta
Johnson
8:30 AM CrossFit
2 Rounds
1000m bike+ 6 reps
4
Sonia
Chavez
4:15 PM CrossFit
2 Rounds
2+39 55# bb, green and purple band pull ups
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