• 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

  • Daily WOD Blog

    10192020 – 10232020

    Monday 10-19-20

    Strength: Every 1 min for 7 mins: Sots Press3 Sots Press, pick load

    Complete as many rounds as possible in 7 mins of:

    50 Double Unders

    10 Overhead Squats, 135/95 lbs


    Tuesday 10-20-20

    5 rounds, each round for time, of:

    20 Pull-ups

    40 AbMat Sit-ups

    30 Alternating Single Arm Russian Kettlebell Swings, 50/35 lbs

    Rest 1:30 between each round.

    Accessory: Plank : Max Hold


    Wednesday 10-21-20

    In 15 mins do:

    30 Dumbbell Renegade men Maker, 65/35 lbs

    then in the remaining time, AMRAP of:

    15 Row Calories

    10 Handstand Push-ups

    Accessory: 3 Rounds
    8 Rep Each Side x Med Ball Rotational Lunges
    10 Banded Pull Downs
    Rest as needed.


    Thursday 10-22-20

    Deadlift 5-5-5-5-5


    Friday 10-23-20

    10 rounds for time of:

    Back Squat, 1x bodyweight

    Sprint, 200 m

  • Daily WOD Blog

    10122020 – 10162020

    Monday 10-12-20

    Back Squat 3-3-3-3-3

    Each for time:

    Run: 3x 400 m

    Rest 1:30 between efforts.


    Tuesday 10-13-20

    Complete as many rounds as possible in 20 mins of:

    5/3 Strict Pull-ups

    25 Double Unders

    10 Medicine Ball Push-ups

    *Challenge: Unbroken Double Unders

    Accessory:

    3 rounds for quality of:

    8 Strict Toes-to-bars

    Hanging L-Sit Hold, 30 secs


    Wednesday 10-14-20

    6 rounds for time of:

    Dumbbell Farmers Carry, 65/35 lbs, 30 m

    14 Barbell Ground To Overheads, 95/65 lbs

    14 Plate Overhead Lunges, 35/25 lbs

    20 Burpees

    If you’ve got a twenty/ten pound vest or body armor, wear it

    Accessory: Handstand Hold : Max Hold


    Thursday 10-15-20

    Bench Press 5-5-5-5

    For 3 cycles:

    AMRAP in 4 mins of:

    15 Box Jump Overs, 24/20 in 30

    Wall Balls, 20/14 lbs

    Rest 1 min between each cycle. For each cycle restart the AMRAP.


    Friday 10-16-20

    21-18-15-12-9-6-3 reps, for time of:

    Front Squat, 185/125 lbs

    GHD Sit-up

  • Daily WOD Blog

    10032020 – 10102020

    Saturday 10-3-20

    Teams of 3:

    EMOM 5 Burpees

    Complete for time:

    100 Deadlifts, 135/95 lbs

    90 Double Unders

    80 Hang Power Cleans, 135/95 lbs

    60 Front Squats, 135/95 lbs

    70 Pull-ups

    50 Toes-to-bars

    40 Push Jerks, 135/95 lbs

    30 GHD Sit-ups

    20 Thrusters, 135/95 lbs


    Sunday 10-4-20

    Rest Day


    Monday 10-5-20

    Awful Annie

    For time: 50-40-30-20-10

    Double Unders

    GHD Sit-ups

    5-4-3-2-1

    Cleans, 275/185 lbs


    Tuesday 10-6-20

    For time:

    Run, 1 mi

    — then —

    3 rounds of:

    12/10 Strict Pull-ups

    20 Single Arm Dumbbell Floor Press, pick load


    Wednesday 10-7-20

    Nasty Nancy

    5 rounds for time of:

    Run, 500 m

    15 Overhead Squats, 185/125 lbs

    15 Bar Facing Burpees


    Thursday 10-8-20

    Back Squat 10-8-6-4-2, using heaviest weight per set

    Shoulder Press 10-8-6-4-2, using heaviest weight per set

    Deadlift 10-8-6-4-2, using heaviest weight per set


    Friday 10-9-20

    5 rounds for distance of:

    Row, 50 secs / rest 10 secs

    Row, 40 secs / rest 20 secs

    Row, 30 secs / rest 30 secs

    Row, 20 secs / rest 40 secs

    Row, 10 secs / rest 50 secs


    Saturday 10-10-20

    Surprise Weaver Wod