CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
800 Meter Run
Line Drills:
Inchworm
Over Under
Karaoke
High Knees
Butt Kickers
Bear Crawl
Crab Walk
Rig:
10 scap pulldowns
5 small kips
5 big kips
Dead hang 30 seconds
Sit-ups:
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