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Picture
Last week’s Locker WOD winner: Chad


Crossfit Hero: Viola

12/14/2017

4 Comments

 
Warm up:
​3 Rounds
10 cal Assault Bike 
20 Band Face Pulls
Picture
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.

Viola

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 Power Snatch, 95 lb.
17 
Pullups
13 Power Clean, 95 lb.


Recovery:
4 Comments
-c- link
12/14/2017 09:03:09 am

So yeah. . . Totally forgot to change the weekly workout. If you would rather do Abbate that is definitely still an option.

-c-

Reply
Hart
12/14/2017 04:36:19 pm

3m rx Henry
3+7m rx trainer
3+155.6 gym rx Sam p
2+2 w snatch high pull

Reply
Hart
12/14/2017 04:53:19 pm

2+11w 45, black
2+5w rx trainer
2+10w 55
1+39m 45
2+run 55
2+2m r
3+100m rx
3+433m 35,45 row
3+300m rx Shane w
2+3w row
2+run w 45 green
2+7/8 run w 1 round 45,green:1 round 35,kbs,rr, 53 fs
2+32m rx
2+18w 35, purple
3+28m rx Steve Blood
2+13m green
2+17w 35 green
2+19w 35,45 green

Reply
Hart
12/14/2017 05:35:53 pm

3m rx

Descending run
Ascending power clean
M 135 off clock

Reply



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