Friday Holiday Party Hours


A. Metcon (3 Rounds for weight)

3 Sets:

DB Clean + Front Squat + Bent Over Row [5+5+5]

Rest 90 Seconds Between Each Set

B. Bench Press (

Build to a heavy single, not necessarily a max out

C. Metcon (Time)

Accumulate 5 minutes of a parallel wall sit.

Each time you break run 100m Shuttle

  *score = total time

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Amanda Street
Tuesday Hero WOD


Viola (AMRAP - Rounds)

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Post rounds completed to comments.

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

Women's Weight 65#

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Getting Gymnasty


A. Deadlift (3x3 at 80%)

B. Metcon (5 Rounds for reps)


2 MU + 4 C2B + 6 T2B

To be done w/out coming off of the bar

Rest 90 sec btwn each set

2 C2B + 4 PU + 6 T2B
2 T2B + 4 K2C + 6 Kips

C. Metcon (2 Rounds for reps)

2 Rounds

45 sec work 15  sec rest
1. Calorie Row
2. DU
3. KB S2OVH 53/35
4. Ab Mat Sit Ups
5. Rest

Score is total resp

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