CrossFit Gypsum CO

Murph 14
a banner1
banner 1 small
banner 2a small
banner 3 small
banner 3a small
c small
ca banner
d small
daa banner
ea banner
f banner

Wednesday, December 13th

Warm-up

Run 400m

20 KB snatch (light)

20 KB swings

20 pushups

Strength/Skill
EMOM X 5 rounds:

1st min)  ring dips (12/8)

2nd min)  3 heavy DB snatch ea arm

3rd min) 2 stone/D-ball to shoulder

Conditioning:

“Viola”

20min AMRAP

Run 400m

11 Power snatch (95/65)

17 pullups

13 power clean (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.

 

Tuesday, December 12th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

-Samson stretch down & back

Strength/Skill
Squat clean

6x1 @ 80-90%

Conditioning:

15min AMRAP:

30 air squats

20 slam balls (30/20)

15 box jumps (24/20, must jump for Rx)

Monday, December 11th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

20 jump squats

20 high kicks

Strength/Skill
Squat snatch 6 x 3 @ 70-75%

Conditioning:

For time:

15-12-9

OHS (155/105)

3 muscle ups after ea round

Post

100 abmat situps for time

CrossFit Journal: The Performance-Based Lifestyle Resource