Veterans Day

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
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.

November 10, 2018

In teams of 3 complete the following:
24 - 200 meter run

While one partner is running the other two partners are accumulating as many rounds and reps as they can before the partner gets back of the following:
30 Wall balls 20/14
30 calorie row
30 box jump overs


Only one person working at a time. Divide the work any way you want. Go until you complete a total of 24 200 meter sprints (each partner runs 8 times). Two scores today. Time to complete the sprints and total number of rounds and reps.

November 9, 2018

Strength

Deadlift 4x5

*add 10 pounds to last weeks weight

Performance

In 5 mins do:
35/25 Assault Bike Calories
then in the remaining time, AMRAP of:
10 Power cleans 135/95
10 Burpee pull ups

Fitness

In 5 mins do:
25/20 Assault Bike Calories
then in the remaining time, AMRAP of:
10 Power cleans 95/65
10 Burpees

November 8, 2018

Performance

For max reps at each station:
Tabata dumbbell shoulder presses 35/25
Tabata weighted jumping lunges 35/25
Tabata ring dips
Tabata weighted walking lunges 35/25
Tabata dumbbell push presses 35/25

Fitness

For max reps at each station:
Tabata dumbbell shoulder presses 25/15
Tabata weighted jumping lunges 25/15
Tabata bar dips
Tabata weighted walking lunges 25/15
Tabata dumbbell push presses 25/15

November 1, 2018

Strength

Deadlift 5x5

Performance

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell hang power cleans 50/35
12 calorie Assault bike

Fitness

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell hang power cleans 50/35
10 calorie row

October 31, 2018

Zombie Run!

Run from zombies for time:
Run 800m
20 Deadlifts 225/135
40 Goblet Squats 35/25
60 Sit-ups
40 Burpees
20 Pull-ups
Run 400m


Everyone needs to partner up, one partner is "the living" and the other partner is the "zombie". If you are "the living" you will start the workout with the first group.  If you are a "zombie" you will start the WOD exactly 3 minutes after the living people and try to catch your partner.
If you are a zombie you must "catch" your partner.  If you fail to catch your partner you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by your zombie then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

October 27, 2018

Partner Workout

With a partner complete the following workout.

500 Ab-mat sit ups combined

Calorie row


Score is time to complete 500 total ab-mat sit ups and total number of calories rowed. While one partner is rowing, the other partner is accumulating sit ups. Partners may switch at any time but must complete 10 syncronized rower facing burpees before continuing.