A REMINDER THAT WE ARE CLOSED FOR AUSTRALIA DAY, ALL SESSIONS WILL RETURN AS PER NORMAL FROM SATURDAY THE 27TH.

Deadlift
3-3-3-3-3-3-3

Post loads for all working sets to comments.

As many rounds as possible in 15 mins of:
Row 250m
10 Push Press 70kg (45kg)
20 GHD Sit Ups

Post load, rounds and extra reps to comments.

A) 2 attempts:
20RM Back Squat

– To be taken from the racks

B) 42-30-18 reps of:
Wall Ball Shots 10kg (6kg)
Box Jumps 24″ (20″)

Post both max effort loads for part A, time and load used for part B to comments.

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”

As many rounds as possible in 20 mins of:
Run 400m
11 Power Snatch 42.5kg (30kg)
17 Pull-Ups
13 Power Cleans 42.5kg (30kg)

Post load, rounds and reps to comments.

In pairs, complete 10 rounds of:
100m Buddy Carry
15 Burpees
20m Wheelbarrow walk

-All distances and reps to be shared however you like between pair.

Post team time to comments.

Complete 7 rounds of the sequence:
Thruster/Push Press/Push Jerk/Split Jerk
1-1-1-1-1-1-1

-Bar can NOT be lowered from the rack position between reps.

Post all working sets to comments.