7:45-8:45
8 Rounds of:
Row for Max Calories
:20 Row
:10 rest
Hold for 3 seconds
1″ off the ground
at the knee
at pockets with shins still vertical
then “finish”!!
return pausing at each position on the way back down
400m run
Then 18 rounds of:
alternating :20 sec on, :10 off
-ball slams
-high knees
-stretch of choice
With a partner:
4 rounds for time of:
-160 DU’s
-60m single arm DB overhead walking lunges 50/35
-40 single arm KB hang power cleans 35/26
-20 D-ball over the shoulder 90/60
– You go, I go style
-divide movements evenly
-break up KB cleans anyway you’d like
400m run, 400m row, or 2:30 bike or ski
10 banded pull aparts (10 across chest & 10 overhead)
20m bear crawl
10m elbow/reach
10 air squats
**warmup for your WOD**
10 Rounds for Time
4 Burpee Box Jump Overs (24/20 in)
9 American Kettlebell Swings (24/16 kg)
20 Push-Ups
24 Air Squats
This Hero workout is dedicated to Police Officer Breann Leath, Indianapolis PD, IA, who was shot and killed while responding to a domestic disturbance call on April 9, 2020.
A subject inside opened fire through the apartment’s closed front door, striking Officer Leath and a female resident of the apartment who were standing in the outside hallway. Both were taken to a local hospital where Officer Leath succumbed to her wounds.
We first found the workout posted by IXF CrossFit @ixfcf (Greenwood, IN, USA) and later discovered it was designed by Tristan Fouard @tdfouard of M4G CrossFit @m4gcrossfit (Indianapolis, IN).
The rep scheme signifies:
– 4-9-20 for the date when Officer Leath was killed
– 24 Air Squats represent the age when she passed
– 4 movements and 10 rounds for the 4th IMPD Officer killed in the last 10 years.
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Post rounds completed 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.
To learn more about Viola click here
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.
This “Viola” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, November 11, 2017 (171111).
Partner WOD
35 min AMRAP
3 rounds of:
30 toes 2 bar
40 wall balls 20/14
30 power snatches 75/55
70/50 cal bike
2 rounds of:
30 toes 2 bar
40 wall balls 20/14
30 power cleans 115/80
70/50 cal bike
1 round of:
30 toes 2 bar
40 wall balls 20/14
30 front squats 135/95
RX+= 95/65, 135/95, 185/130
15/10 cal bike
5 sumo squats
PVC pass throughs and shoulder stretches
10/8 cal bike
5 front squats 45/35 (sit at the bottom and shift your weight)
*start adding weight for front squats*
10 min EMOM
For time:
-50/40 cal bike
-40 toes 2 bar
-30 squat cleans 95/65
-20 HSPU’s
-10 rope climbs
RX+= 135/95
*25 min timecap. Every rep NOT completed is a 1 sec penalty*
300m run
10m crocodile crawl w/ a push-up
Iron cross stretch
10 bench press 45/35
Pigeon stretch on box
10 air squats
5 bench press (start adding weight)
https://youtu.be/ZWhIGkpG1bI
Every 2:00 min
20 min AMRAP of:
-40 wall balls 20/14
-30 hang power snatches 75/55
-20 box jump overs 24/20
400m row
10m elbow/reach
5 sumo squats
PVC pass throughs
PVC shoulder stretches
10 PVC good mornings
10 PVC overhead squats
200m row
10 Kipping swings
10 overhead squats 45/35
start to add weight for OHS
70-80%
5 rounds of 3 min AMRAP
-15/12 cal row
-12 single arm DB push press 50/35
-9 pull-ups
*rest 1 min after each round*
*6 PP on right arm, then 6 PP on left arm*
Start each round with the row
