CrossFit – Fri, Oct 21 Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 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
CrossFit – Thu, Oct 20 Clean Work (Weight) 5 Sets: 2 TNG Power Cleans+ 2 TNG Cleans @60% of 1 RM Clean Rest :90 b/t sets Metcon (Time) For Time: 21 Cals Bike 21 Barbell Step-ups (Front Rack) 115/75 9 Ring Muscle-ups 15 Cals Bike 15 Barbell Step-ups (Front Rack) 115/75 7 Ring MU 9
CrossFit – Wed, Oct 19 Barbell Work (Weight) 5 Sets: 2 Split Jerks+ 2 OHS @60% of 1 RM C&J Rest 90 secs. btwn. sets Metcon EMOM for 10:00: 1 Rope Climb 10 DBL DB Push Press 50/35 L1: 5 Pull-ups+5 K2EL2: 3 Tarzan Pulls
CrossFit – Tue, Oct 18 Snatch Work (Weight) 5 Sets: 3 TNG Snatches (full) @ 60% of 1 RM Rest 90 secs. b/t sets
CrossFit – Mon, Oct 17 Metcon (Time) For Time: Row 1,000m 50 ft. HSW 20 Weighted GHD Sit-ups 25/15 Row 800m 50 ft. HSW 15 Weighted GHD SU 25/15 Row 600m 50 ft. HSW 10 Weighted GHD SU 25/10 Row 400m 50 ft. HSW 5 GHD SU 25/10 Row 200m L1: 30 Shoulder Taps (Back-facing
