Coffland with time cap – Tue 11.21.17

 In W.O.D.

This week’s schedule:
Thanksgiving, Thu 11/23 – 8 and 9 AM classes only
Black Friday, Fri 11/24 – 8 and 9 AM classes only

With the holiday schedule later this week, we will be doing the Big 3 lifts (from CrossFit Total); Back Squat, Deadlift, Shoulder Press; the first three days of the week.  The reps are for 2s, but if you feel a PR, go for it!

Strength:  Deadift 2-2-2-2-2

Conditioning: “Coffland”
Hang from a Pull Up bar for 6 minutes
Each time you drop from the bar, perform:
– 800m Run
– 30 Push Ups

20-25 min time cap.  Coaches choice.

*There was a time I did not like programming “Hero” WODs from CrossFit.  There were often so voluminous they were more a detriment to programming, rather than useful and healthy.  Lately (last year or so), CrossFit has become creative in their programming of “Hero” WODs and trying new things out.  That is a great thing!

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.


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