CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

800 Meter Run

Line Drills:


Over Under


High Knees

Butt Kickers

Bear Crawl

Crab Walk


10 scap pulldowns

5 small kips

5 big kips

Dead hang 30 seconds


10 sit-ups

5 sit-ups with wb pass to partner

COFFLAND Team (Time)

Teams of 2

For Time:

10 Minute Dead Hang Hold (cumulative)

*when partner A breaks both partners will do

800 Meter Run

30 Med Ball Sit-ups (pass back and forth) 30/20lbs

*partner B will do jump squats in place while partner A hangs

* partners will switch every dead hang

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

Post time to comments
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.
To learn more about Coffland click here