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Category Archives: Workouts


Work Capacity: “Viola”
AMRAP in 20 minutes:
– Run 400M
– 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.

Work Capacity:
5 rounds for time:
– 15 Thrusters, 95/65 lbs
– 50 Double-unders
– 15 Toes-to-bar

"The surest way not to fail is to determine to succeed." - Richard Brinsley Sheridan

Strength: Split Jerk 1-1-1-1-1-1-1

"Knowing yourself is the beginning of all wisdom." - Aristotle

For max reps:
– Tabata Back Squats, 95/65 lbs
– Rest 1 minute
– Tabata L-sit (count seconds as reps)
– Rest 1 minute
– Tabata Ring Row
– Rest 1 minute
– Tabata Handstand (count seconds as reps)
– Rest 1 minute
– Tabata Row (count calories as reps)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest, for 8 intervals (4 minutes).

"Money is a great servant but a horrible master."

Endurance: “Michael”
3 rounds for time:
– Run 800M
– 50 Back Extensions
– 50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Michael grew up in Portville, New York, a hamlet 80 miles south of Buffalo.  He was a top athlete and scholar who went on to graduate from the Naval Academy in 1997. Retired school staff noted that Michael was the best they ever had.  Michael ran track, and set a school record for the 800-meter run. He also wrestled, played soccer and youth ice hockey. He would run more than 3 miles to school each morning, to be there by 6 a.m. so that he could get in a session of strength building before classes started.

Times to beat: Matt Smith 17:40 (6/14/2017), David Oliva 17:55 (6/14/2017), Maddie Little 18:59 (6/14/2017), Carrie Clime 20:17 (6/14/2017)


"Make clearer lines. Define who you are and what you do. Free up your energy for other considerations. Let your discipline be set in stone."

Work Capacity:
For time:
– 30 Overhead Squats, 115/75 lbs
– 15 Muscle-ups
– 20 Overhead Squats, 115/75 lbs
– 10 Muscle-ups
– 10 Overhead Squats, 115/75 lbs
– 5 Muscle-ups

"You never think about quitting when you're thinking about winning." - Stew Smith

Strength: Deadlift 3-3-3-3-3

Core: 3 x max Sorensen Hold

Strength: 10 minutes to find 2RM Turkish Get-up (1 on each arm)

Work Capacity:
AMRAP in 20 minutes:
– 20-cal Row
– 15 Dips
– 10 Turkish Get-ups, 50/35 lb DB

“People look for retreats for themselves, in the country, by the coast, or in the hills. There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.” - Marcus Aurelius

Strength:  Squat Snatch 2-2-2-2-2

Work Capacity:
3 rounds for time:
– 10 Squat Snatches, 155/105 lbs
– 20 Burpees

"Knowledge can be communicated, but not wisdom. One can find it, live it, be fortified by it, do wonders through it, but one cannot communicate and teach it." - Herman Hesse

“Death by Pull-ups”
With a continuously running clock perform:
1 Pull-up in the first minute
2 Pull-ups in the second minute
3 Pull-ups in the third minute
… Continuing this for as long as you are able.


“Death by 10M Run”
With a continuously running clock perform:
1 10M Run in the first minute
2 10M Runs in the second minute
3 10M Runs in the third minute
… Continuing this for as long as you are able.

"O while I live to be the ruler of life, not a slave, To meet life as a powerful conqueror, No fumes, no ennui, no more complaints or scornful criticisms, To these proud laws of the air, the water and the ground, proving my interior soul impregnable, And nothing exterior shall ever take command of me." - Walt Whitman