WOD: Coffland For time: Pull-up Bar Hang, 6 mins Every time you break complete: Run, 800 m 30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the...

Strength: [ 1 Snatch Pull + 2 Power Snatches ], 1-1-1-1-1 WOD: 5 rounds for time of: 10 Alternating Single Arm Devil Press, 50/35 lbs 30 Air Squats Post loads and times to beyond the whiteboard.

Team Strength: In teams of 3-5: Complete as many rounds as possible in 15 mins of: Reverse Sled Drag, 240/175 lbs, 20 meters WOD: 7 rounds for time of: 5 Clean & Jerks, 135/95 lbs 1 Rope Climb Post rounds and times to Beto d the whiteboard.

Strength: Deadlift, 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull- ups Post loads and times to beyond the whiteboard.

Strength: Front Rack Lunge 14-14-14-14-14 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 4 Burpees 8 Med Ball Cleans, 50/40 lbs 12/9 Machine Calories Post loads and rounds to beyond the whiteboard.

Conditioning: Tabata Row Calorie Tabata Echo Bike Calorie Tabata Ski Erg Calorie The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: 8 rounds for time of: 8 Lateral Hurdle Jumps, 20/18 in, (PVC on...

Skill/Midline: For quality: Plank Hold, 4 mins Ring L-Sit, 3 mins Handstand Hold, 2 mins WOD: Complete as many rounds as possible in 13 mins of: 3 Strict Chin-ups 7 Push-ups 7 Medicine Ball Slams, 50/40 lbs Post times and rounds to beyond the whiteboard.

Midline: 50 hollow rocks 50 Supermans WOD: Jenny Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45/35 lbs 20 Back Squats, 45/35 lbs Run, 400 m Post times to beyond the whiteboard. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan,...

Strength: 3-Position Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up Post loads and times to beyond the whiteboard.

Team speed: In teams of 3 or 4, Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m WOD: Complete as many rounds as possible in 15 mins of: 5 Toes-to-bars 10 Lateral Med Ball Throws, 20/14 lbs 15/12 Machine Calories Post loads and rounds to beyond the whiteboard.