7.12.18 Workout of the Day

715 ladies

Thursday Challenge: Any athlete that goes sub 15 minutes will get a prize!

By popular demand we are retesting this workout from 8 months back. There will be multiple modifications for this workout so please come in (sore or not)and lets get to work!

Our regular scheduled comptrain Thursday wod will be programmed for Friday.

CrossFit and ICT

1. Hero "Coffland"

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

2. Midline: 5 rounds for efficiency

A) :20 negative leg lifts

B) 10 barbell good morning

C) 5 Dumbbell/KB -One Legged Deadlift (each side)

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.