Daily WOD Blog

10262020 – 10302020

Monday 10-26-20

Coffland

For time:

Pull-up Bar Hang, 6 mins

Every time you break complete:

Run, 800 m

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.


Tuesday 10-27-20

5 rounds for time of:

5 Hang Squat Clean + Front Squats, 195/135 lbs

20 Burpees

Accessory:

 4 x 20 secs / 10 secs

Tabata Hollow Body Hold

Tabata Superman Hold

Tabata Hollow Body Rock


Wednesday 10-28-20

Floor Press 3-3-3-3-3-3-3, using heaviest weight per set

Barbell Floor Wiper 4-4-4-4-4-4-4, using heaviest weight per set

Metcon:

7 rounds, each round for time, of:

Row, 100 m

20 Unbroken Double Unders

Rest 1 min between each round.


Thursday 10-29-20

Every 1 min for 6 mins:

3 Overhead Squats, pick load

Complete as many rounds as possible in 20 mins of:

5 Overhead Squats, 135/95 lbs

10 Box Jumps, 30/24 in

15 Shoot Throughs


Friday 10-30-20

Angie

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Then SLIPS:

For quality:

Scales

L-Sits

Handstands

Planks

Stretching