50 Single-unders or Double-unders
Burgener Warmup
Pre-WOD mobility:
T-spine anchor (3 min)
Lat smash (2 min each side)
Banded OH distraction (2 min each side)
“Dork (Florian)”
20min AMRAP
33 cal Row
15 Deadlifts (225/155)
4 Rope Climbs
Run 400M
16-12-8 reps of:
Wallball (light)
V-up
Lunge
Pre-WOD Mobility:
Super couch (2 min each side)
FROOD (2 min each side)
4 rounds for time:
Run 600M
20M Dumbbell Lunge, 50/35 lbs each hand
20 second L-Sit
Calf smash (2 min each side)
Psoas smash (2 min each side)
3 rounds w/ empty bar:
5 Good Mornings
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
T-spine anchor (3 min)
30 Clean and Jerks for time, 70% 1RM
Triceps smash (2 min each side)
T-spine rake/roll (3 min)
3 rounds:
Run 200M
5 Pull-ups / Ring Rows
10 Push-ups
15 Squats
Pre-WOD Mobility:
MBOD (2 min each side)
Blue angel (2 min each side)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Quad smash (roller) (2 min each side)
Lat smash (roller) (2 min each side)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Pre-WOD mobility:
T-spine anchor (3 min)
Super couch OR hip complex
AMRAP in 7 mins:
7 Hang Power Snatches, 75/55 lbs
100M Shuttle Run
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)
Run 400M
3 rounds:
5 Kipping Swings
10 Arm-over-arm plank rolls
20 Lunges
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
For Time:
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013
To learn more about Matt 16 click here
3 rounds:
5 Kipping Swings + 1 Pull-up
10 Push-ups w/ shoulder taps
10 Squats w/ thoracic rotation (reach one hand to sky)
30-sec Row
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
For time, partitioned any way:
40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft
Time cap: 20 min.
For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.
Time cap: 20 min.
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Pre-WOD mobility:
T-spine anchor (3 min)
Adductor smash (2 min each side)
Suprapatellar smash/floss (2 min each side)
Shoulder/rotator smash/floss (2 min each side)
