Super Saturday 30/03/18

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Complete as many rounds as possible in 30 mins of:
Run, 200 m
20 Dumbbell Squats, 20/15 kg
Run, 200 m
20 Kettlebell Swings, 24/16 kg
Run, 200 m
20 Dumbbell Snatches, 20/15 kg
Run, 200 m
20 Kettlebell Push Press, 24/16 kg

Viola 25/11/17

viola

Hero WOD – Viola
20 min AMRAP:
Run 400 m
11 Power Snatches 95/65 lbs
17 Pull-ups
13 Power Cleans 95/65 lbs

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.

WOD curtesy of crossfit.com

Murph 18/11/17

murph
Hero WOD – Murph
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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