Category: Beyond the Whiteboard

Viola

Viola

Complete as many rounds as possible in 20 mins of:
Run 400m
11 Power Snatches (95#/65#)
17 Pull-ups
13 Power Cleans (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.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Opt. 1: 5 RFT: Deadlifts and Wall Balls & Opt. 2: 21-15-9: Deadlifts and Thrusters

Opt. 1: 5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
* Choose Option 1 or 2

BTWB

Opt. 2: 21-15-9: Deadlifts and Thrusters

21-15-9 reps, for time of:
Deadlift (225#/155#)
Thruster (95#/65#)
* Choose Option 1 or 2

BTWB

Photo by @robcwilson @snoridgecrossfit

Choice of two workouts today! Most chose Option 1 but either one is a a spicy workout.

Saturday classes will start to occasionally have either a “pick your poison” option or a “Team WOD” variant in which two people can team up but will have their own equipment and workout space, but will alternate work/rest like a normal team workout.

Also we will have two classes on Saturday (9:30am and 10:30am) starting next week and will continue if attendance justifies it.

A local dark horse for the men’s field at the upcoming Games that starts on 9/18:

2020 CrossFit Games Preview: Men’s Dark Horse — Sam Kwant

2020 CrossFit Games Announces New Online + In-Person Format

Women’s World Record Fran Time:

Marisa Flowers posts the fastest Fran time ever seen from a female athlete (1:53)

Results

7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans & Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans

7 rounds for time of:
Run 100m
5 Deadlifts (155#/105#)
25 Double Unders
5 Hang Power Cleans (155#/105#)
Rest 1 min

BTWB

Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Hand Release Push-ups

Post total time.

BTWB

Photo by @robcwilson @snoridgecrossfit

Get ready for Stage 1 of the CrossFit Games in just a couple weeks!

2020 CrossFit Games Stage 1 Primer — Your Guide to Coverage

Results

Results cont

Overhead Squat 3-3-3 & Nancy

Overhead Squat 3-3-3

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per

BTWB

Nancy

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Athlete Call Provides More Details About The Games

Results

Results cont

Shoulder Press 2-2-2-2-2 & Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups

Shoulder Press 2-2-2-2-2

Shoulder Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups

For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Why Does CrossFit Make You Feel Good?

Results

Results cont

SNORIDGE CROSSFIT