Workout of the Day

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:
Hang Squat Clean, 135/95 lbs
Bar Facing Burpee

Post loads and times to beyond the whiteboard.

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Team Speed:

Complete as many rounds as possible in 14 mins of:
Sled Push High Handle, 220/150 lbs, 20 m

WOD:

Complete as many rounds as possible in 13 mins of:
5 Toes-to-bars
10 Landmines, 70/55 lbs
10 Box Jumps, 24/20 in

Post rounds to beyond the whiteboard.

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Strength:

Sumo deadlift, 5-5-5-5-5

Progressive load, 2-3 minutes between sets

WOD:

5 rounds for time of:
9 D-Ball Over Shoulders, 100/70 lbs
15 Ring Push-ups

Post loads and times to beyond the whiteboard.

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Strength:

Bulgarian Split Squat 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 Strict Pull-ups
8 Dumbbell Box Step-ups, 50/35 lbs
24 Double Unders

Post loads and rounds to beyond the whiteboard.

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Strength:

Double Dumbbell Bent Over Row 10-10-10-10-10

Superset with:

Strict Ring Dips 5x max rep

Rest as needed between sets.

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

WOD:

Every 1 min for 10 mins, alternating between:
25 Russian Kettlebell Swings, 70/53 lbs
Handstand Hold, 20 secs

*for any missed minutes, row 1000m

Post result to beyond the whiteboard.

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Partner Conditioning:

“Dball Tailpipe”

6 rounds for max reps of:
D-Ball Hold, 1 min
max rep Echo Bike Calories, 1 min

WOD:

Complete as many rounds as possible in 14 mins of:
7 Hang Power Cleans, 135/95 lbs
14 AbMat Sit-ups
7 Lateral Shuffles, 7 ft

Post times and rounds to beyond the whiteboard.

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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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