Viola 25/11/17


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

Murph 18/11/17

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.

Thirsty Thursday

Strength/Olympic Lifting

Hang Power Snatch 3-3-3-3-3

Snatch Pull 2-2-2-2-2


3 x 400m with 2 mins rest


10 Hang Power Snatch 52.5/35kg
20 Double Unders
200m Run
8 Hang Power Snatch 52.5/35kg
40 Doubles Unders
200m Run
6 Hang Power Snatch 52.5/35kg
60 Double Unders
200m Run
4 Hang Power Snatch 52.5/35kg
80 Double Unders
200m Run
2 Hang Power Snatch 52.5/35kg
100 Double Unders
200m Run

Allstar Saturday 15/7/17

Today is a team based workout. with 3 short but sweet WODS. All workouts for the 2017 Allstar affiliate series have been released so what better way to test the waters than to try the first 3.

In teams of 6. We will make teams or you will be grouped with people of similar ability or you can just workout with your buddies.

Workout 1

“Chase the Ace”
FFF/MMM – All 3 ladies go first with a 1 min transition then the men will go.

Follow the leader style. The speed of your first athlete will determine how high you can climb the ladder

AMRAP – 6Mins of:
6-8-10-12-14-16 etc
Shoulder to Overhead 50/30kg
Run 25m
Boxjump Overs 20″

Workout 2

Teams will be bouncing around in this workout with the aim of finishing with as much time as possible to earn time on the pullup bar. All 3 males go first then the women go at the 7 min mark.

On a 7 Min Running clock
Row 250m
15 Lateral Burpees
25 Power Snatches 35/25kg

Part B
Max Pullups in reminder of the time.

Workout 3
Part A
In 4 Mins build to a max complex of 1 Clean + 3 Front Squats

Part B
Max Reps in 6 Mins of
Hang Squat Cleans 60/40kg
2 Min Per athlete

Remember that today no matter what ability we can scale weights and reps to accommodate everyone.


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