Month: November 2017

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.

Warm Up: – 400m row

15 burpees

HERO WOD: – "Coffland"

Hang from the bar for 6 minutes.

Each time you drop from the bar, perform;

800m run

30 pushups

Warm Up: – 5 min dynamic warmup

5 min Tic-tac-toe game

Strength: – 2 rounds NFT 

100m walking goblet carry @ 70/53 +

50ft back-rack walking lunge @ 155/105

WOD: – "Annie"

50 – 40 – 30 – 20 – 10

DU

Situps

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Warm Up: – AMRAC 6

3 jumping ring dips —-> 3 ring dips

3 jumping pullups —-> 3 pullups

3 kipping/pike HSPU —> 3 strict HSPU

100m row

15 jumping squats

Strength: – Front Squat

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

HERO WOD: – "Garrett"

Three rounds for time:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

Warm Up: – EMOM 6

O: Medball shuttle + 5 wallballs

E: 5 medball cleans + 2 burpee broad jumps

Skills: – EMOM 8

3 position clean + jerk NTE 95/65

WOD: – "Gwen"   (LC: 9/4/15)

15 – 12 – 9

Clean & Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Warm Up: – Run/Row/Jump 3 min

Then; 

7 – 5 – 3 – 1

Burpee Broad jumps

KB swing + thruster NTE 44/35

Walking lunge x 2

KB SDHP

Strength: – Front Squat

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

WOD: – "Annie, are you ok?"

For Time:

21 – 15 – 9 

Cal Row

Thrusters @ 65/45

Medball Cleans @ 20/14

SDHP @ 65/45

Wallballs @ 20/14

Burpees

Warm Up: – Spend 8 min warming up to WOD movements

WOD: – "Turkey Day Massacre"

In teams of 3, which will be picked out of a hat, you will have 40 minutes to accumulate as many points as possible by completing the following movements: 

Gymnastics Movements:

20 sit ups = 5pts

1 rope climb = 5pts

10 pull ups = 5pts

20 push ups= 5pts

20 kb swings (53/35) = 10pts

50 air squats = 10pts

10 turkish get-ups (44/26) = 15pts

5 muscle ups = 15pts

5 wall climbs = 15pts

25ft HS walk = 15pts

————————————

Run / Row

800m weighted run (15/10) = 10pts

1000m row = 10pts

————————————

Barbell movement (96/65) = 1pt per rep

This can be anything- power clean, snatch, sdhp, deadlift, front squat, back squat, push press, jerk, etc.

————————————

* Team member 1 will be completing an 800m weighted run / 1000m row

* Team member 2 will be completing AMRAP barbell movements 

* Team member 3 will be completing AMRAP gymnastics movements

**Once team member 1 returns from the run/row, the team will rotate responsibilities**

 It is the teams responsibility to keep track of all the point totals/reps.  All reps for each movement must be done completely and properly in order for the points to count.

Warm Up: – AMRAC 5

Run/Row/Jump 45 sec

7 PVC Dislocate + OHS

7 Snatch grip Deadlift w/bar

7 Hang muscle cleans w/bar

Then 4 min barbell warmup

Skill/Strength: – Snatch + 2 OHS

Find a "heavy" set

WOD: – For Time:

1000m row

50 OHS @ 115/75

25 hang power cleans @ 115/75

Warm Up: – 4 min barbell warmup

WOD: – Deadlift EMOM

1 rep each minute. Start with an EMPTY bar.

Add 10# each minute until you cannot complete.

Warm Up: – AMRAC 8

15 banded pull-aparts

10 burpees

10 kb SDHP @ NTE 53/44

5 pullups

5 jumping ring dips

Skills: – T2B 

WOD: – For Time

18 – 15 – 12 – 9 – 6 – 3 

Ring dips

KB Swings @ 70/53

T2B

Warm Up: – AMRAC 5

Rounds of "Cindy"

Then; Mobility drills

90 sec banded leg work

(Monster walk, side steps, squats)

90 sec Tricep smash

Strength: – EMOM 12

1 rep BOX front squat @ 80% +

WOD: – AMRAC 8

4 x 4 Mtn Climbers (2-count) + 4 pushups

50 DU