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Mobility WOD


Thursday 11.30.2017

CrossFit Open 14.3

Complete as many reps as possible in 8 minutes of:
135/95 lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135 lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155 lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185 lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205 lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225 lb. deadlifts, 35 reps
15 box jumps, 24/20-inch


Wednesday 11.29.2017

Push Press

Hang Squat Cleans

Tuesday 11.28.2017

As Many Rounds As Possible in 7 minutes:
7 Power Snatches (135/95)
7 Lateral Burpees Over Barbell

Monday 11.27.2017

2 Rounds for time of: 

20 Thrusters, 95/65 

2 Rope Climbs, 15 ft.


Courtesy of Crossfit Linchpin 

Wednesday 11.22.2017

Strength Day!

Push Press


Back Squat





Tuesday 11.21.2017

4 Rounds For Time:
200 meter Sprint
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Rest 1 minutes in between rounds


Monday 11.20.2017

5 rounds for time:
5 Burpees, lateral over bar
5 Clean & Jerks (155/105)

Courtesy of CrossFit Linchpin

Friday 11.17.2017

REST or make up a wOD you missed this week.

Thursday 11.16.2017


 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

Single Arm Kettlebell Thrusters
5x5 each arm