Category: Daily WOD

Alt EMOM 10 mins: Power Cleans and Power Snatches & Viola

Alt EMOM 10 mins: Power Cleans and Power Snatches

Every 1 min for 10 mins, alternating between:
1 Power Clean, pick load
1 Power Snatch, pick load

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 @snoridgecrossfit

Results

Results cont

Back Squat 7RM & 21-18-15-12-9: Wall Balls, Box Jump Overs, and Slam Balls

Back Squat 7RM

Record your best Back Squat 7 rep max lift.

Only include the heaviest 7 rep, do not include sets prior to it.

BTWB

21-18-15-12-9: Wall Balls, Box Jump Overs, and Slam Balls

21-18-15-12-9 reps, for time of:

Wall Ball (20#/14#)

Box Jump Over (24″/20″)
Slam Ball (30#/20#)

Photo by @snoridgecrossfit

Results

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FQ: Rope Climb and Foot Lock Practice & Sisson

FQ: Rope Climb and Foot Lock Practice

For quality:
Rope Climb Practice, 12 mins
Jump To Rope Foot Lock

BTWB

Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m

If you’ve got a 20 lbs vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

BTWB

Photo by @snoridgecrossfit

Results

2 Shoulder Press + 1 Push Press 1-1-1-1 & AMRAP 16 mins: Shuttle Runs, Wall Balls, and KB Swings

2 Shoulder Press + 1 Push Press 1-1-1-1

2 Shoulder Press + 1 Push Press 1-1-1-1

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

BTWB

AMRAP 16 mins: Shuttle Runs, Wall Balls, and KB Swings

Complete as many rounds as possible in 16 mins of:
5 Shuttle Runs, 50 ft
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

Results

Overhead Squat 1RM & FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups & Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Overhead Squat 1RM

Log your best Overhead Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups

For time:
5 rounds of:
15 Row Calories
12 Hand Release Push-Ups
— then —
5 rounds of:
9 Overhead Squats (95/65)
6 Chest-to-bar Pull-ups
* Complete all for time (running clock). Complete 5 rds of first couplet then 5 rds of second couplet.

BTWB

Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
10 GHD Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Lifting: DB Bench Press and DB Bent Over Rows & Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Lifting: DB Bench Press and DB Bent Over Rows

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

BTWB

Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Every 1 min for 20 mins, alternating between:
30 Double Unders
3 Wall Walks
12/10 Row Calories
9 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 10RM & 4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches & Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Back Squat 10RM

Log your best Back Squat 10 rep max lift.

Only log the heaviest 10 rep, do not include sets prior to it.

BTWB

4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches

4 rounds, 1 min per station, for max reps of:
Toes-to-bar
Box Jump Over (24/20 in)
Alternating Dumbbell Snatch (50/35)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Every 1 min for 8 mins, alternating between:
10 Assault Bike Calories
25 Crossover Single Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups & Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups

Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups

BTWB

Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Hang Power Clean & AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

EMOM for 8 mins: Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 8 mins.

BTWB

AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

As many reps as possible in 12 mins of:
2 Ring Dips
2 Burpees
5 Hang Power Cleans (185#/125#)
4 Ring Dips
4 Burpees
5 Hang Power Cleans
6 Ring Dips
6 Burpees
5 Hang Power Cleans
…
Continue adding 2 Ring Dip and Burpee reps until time expires.

BTWB

Photo by @snoridgecrossfit

Results