Sunday 171119

Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 160704.

Friday 171117

Fran

21-15-9 reps for time of:
95-lb. thrusters
Pull-ups

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Compare to 160727.

Thursday 171116

Complete as many rounds as possible in 15 minutes of:
250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups

Post rounds completed to comments.

Wednesday 171115

Deadlift 5-5-5-5-5 reps

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Compare to 160804.

Monday 171113

Coffland

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

Post time to comments.


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.


Related content:
CrossFit WOD 171113 Tips With Boz and Rory

Sunday 171112

42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups

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Saturday 171111

Viola

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Post rounds completed to comments.


U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.


Related content:
CrossFit WOD 171111 Tips With Boz and Rory
The Power Snatch
The Power Clean

Friday 171110

Rest Day


"Is Medicine Really the Answer?" CrossFit Palestine.

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Thursday 171109

5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents

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Wednesday 171108

Split jerk 1-1-1-1-1-1-1 reps

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Compare to 160302.

Tuesday 171107

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.

Sunday 171105

For time:
115-lb. overhead squats, 30 reps
15 muscle-ups
115-lb. overhead squats, 20 reps
10 muscle-ups

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Saturday 171104

Deadlift 3-3-3-3-3 reps

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Compare to 170406.

Friday 171103

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell

Post rounds completed to comments.

Wednesday 171101

3 rounds for time of:
155-lb. squat snatches, 10 reps
20 burpees

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Tuesday 171031

5 rounds for time of:
30-cal. row
30 GHD sit-ups

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Monday 171030

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

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Compare to 150128.

Saturday 171028

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Post number of reps completed each round to comments.

Compare to 160208.

Friday 171027

Front squat 3-3-3-3-3 reps

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Compare to 160707.

Thursday 171026

Complete as many rounds as possible in 7 minutes of:
115-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups

Post rounds completed to comments.

Tuesday 171024

For time:
400-meter run
100-meter farmers carry, 70-lb. dumbbells
800-meter run
100-meter farmers carry, 70-lb. dumbbells
400-meter run

Post time to comments.

Monday 171023

Power clean 10-5-3-1-1-1-3-5-10 reps

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Sunday 171022

For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

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Friday 171020

5 rounds for time of:
30-yard weighted lunge, 50-lb. dumbbells
60-yard shuttle sprint (5-10-15 yards)

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