Workout of the Day

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 Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members

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Strength:

Power Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

For time:
21 Power Snatches, 95/65 lbs
3 Rope Climbs
15 Power Snatches, 95/65 lbs
2 Rope Climbs
9 Power Snatches, 95/65 lbs
1 Rope Climb

Post loads and times to beyond the whiteboard.

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Midline:

Tabata lateral Core Brace Drill
Tabata kettlebell Core Brace Drill
Tabata Alternating Bird Dog

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:

In 15 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
5 Medicine Ball Slams, 50/40 lbs
7 Box Jumps, 30/24 in
10 Grappling Sit Throughs

Post rounds to beyond the whiteboard.

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Strength:

Bench Press 3-3-3-3-3

*superset with 8!ring rows

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Lateral Over The Bar Burpee

Post loads and times to beyond the whiteboard.

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Strength:

Front Squat 5-5-5-5-5

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:
5 Toes-to-bars
7 Dumbbell Thrusters, 50/35 lbs
9 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Team Conditioning:

In teams of 3-5, complete as many rounds as possible in 12 mins of:

12/9 Ski Ergs
Farmer Carry, 106/70 lbs, 30 m

WOD:

4 rounds for time of:
11 Double Dumbbell Hang Power Cleans, 50/35 lbs
21 V-ups

Post rounds and times to beyond the whiteboard.

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Midline:

For quality:
Plank Hold, 4 mins
Handstand Hold, 2 mins
L-Sit Hold, 1:30

WOD:

Complete as many rounds as possible in 15 mins of:
21/17 Machine Calories
5 D-Ball Over Shoulders, 100/70 lbs
1 Rope Climb

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WOD:

Rene

7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20/14 lbs weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

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Strength:

Power Clean 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean, 135/95 lbs
Handstand Push-up

Post loads and times to beyond the whiteboard.

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Team Speed:

In teams of 3-5:

Complete as many rounds as possible in 13 mins of:
Sled Push Low Handle, 195/130 lbs, 20 yd

WOD:

50-40-30-20-10 reps, for time of:
Double Under
Wall Ball, 20/14 lbs

Post rounds and times to beyond the whiteboard.

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