Friday 171208

WODIFY – Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

ChrisCoffland

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.

A. WOD:  “Coffland”

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

Scaling Options:

Max hang :40 – :59

5 minutes

600m run

20 push up

 

Max hang under :40

4 minutes

400m run

15 push up

COOL DOWN

C. Above and Beyond:

B alternate between B1 and B2 for 3 sets each. Rest as needed between sets.

B1 50 Double Unders

10-15 T2B

3 heavy clean

B2 50 double unders

10-15 pull ups

3 heavy snatch

If shoulders are beat from the week do a clean instead of a snatch, and find an appropriate substitute for pull ups. Ring rows, rowing with only arms, etc.

Goal is to hit/attempt a heavy lift IMMEDIATELY after another movement under fatigue and high heart rate. Modeled after Open workout 15.1

C extra time warming down today. Bike, row, ski 10 min with another 15-20 min mobility focused around shoulders.

 

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