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Friday 11.17.2017

REST or make up a wOD you missed this week.

Thursday 11.16.2017

Coffland

 Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
•800-m run
•30 push-ups
30 min time cap!
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.

 

Wednesday 11.15.2017

There are still spots left to sign up for December 9th's Invitational at CoCo CrossFit! Grab a partner and start training! Sign up here.

 

Turkish Getups
3x3

Single Arm Kettlebell Thrusters
5x5 each arm

Tuesday 11.14.2017

15 Min. AMRAP
15 Toes to Bar
30 Double Unders
16 Walking lunges with dumbbells (50/35)
10 Dumbbell push presses (50/35)

Monday 11.13.2017

3 Rounds For Time:
25 Wallball Shots (20/14)
15 Power Snatch (95/65)
Brought to you by CrossFit Linchpin

Saturday 11.11.2017

Loredo 95

 

Six rounds for time of:

•24 Back Squats (95/65)
•24 Push-ups
•24 In place, stepping backwards, front rack lunges (95/65)
•Run 400 meters

 

Friday 11.10.2017

Rest or make up a wodyou missed this week

Thursday 11.09.2017

Baseline

 

For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

 

Wednesday 11.08.2017

Bench 6x3

Deadlift 6x3

Tuesday 11.07.0217

For time:
400m Farmers Carry (50/35)
10 D-Ball Cleans (150/100)
800m Run
30 Chest-to-bar Pull-ups
500m Row
20 Back Squats (155/105)
30 Assault Bike Calories

20 minute time cap
*Back Squats are to be pulled from ground