Friday 11.17

DeadLift wave
70% x2 sets x 5 reps
80% x2 reps
75% x 4 reps
85% x 1 rep
77% x 3 reps
90% x 1 rep
-Rest 2-3 minutes after each set-

3-4 sets of:
A1). DB or KB Single leg RDL x 10 reps @ 3010
A2). Seated good mornings x 6-8 reps @ 3010
A3). Russian leans x 8–10 reps

SDLHP (75/55)

D2: Assisted Muscle-ups (jumping, banded bar MU’s, from seated position etc.)
5-4-3-2-1 (Assisted) Strict Pull-ups and Strict ring dips.

Thursday 11.16

EMOM x 9
67% x3x1
72% x3x1
77% x3x1

Every 3 minutes x 9 minutes(3 sets):
50-100m Sprint
10 Single arm Ring rows (5each arm)
10 DB Push press


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.

Wednesday 11.15

Pause Front squat (1 sec. pause in bottom each rep)
4x3 @ 80%
1x3+ (amrap set)

4-5 sets of:
A1). KB Front rack squats x 10 @ 3010
A2). KB Front rack walking lunges x 25’
-Rest 2-3 minutes after each set.

5 Rounds for reps:
30 seconds of Rowing (for max cals)
30 seconds of REST
60 seconds of KBS (53/35)
-REST 2 minutes-

Tuesday 11.14

Floor press
4x10 @ 55%
1x10+ (amrap set)

4 sets:
A1). DB Z press x 16 reps @ 2010
(Heavier than last week)
A2). Bent over touchdown rows x 12 reps (2 second pause at top, 2 second descent each rep)

5 S2OH (135/95)
10 Pull-ups
30 Double-unders
*Rest 1 minute after each set.

Monday 11.13

Pause back squat 12x2 @ 70%
-Rest 60-90 seconds after each set.

5 sets of the Complex:
5 DB DeadLifts
5 DB Front squats
5 DB forward lunges (5 each leg)
5 DB reverse lunges (5 each leg)
-Active Rest 1-2 minutes on Assault bike or Rower.

In teams of 2, AMRAP x 15:
6 Power cleans (135/95)
9 T2B
12 Wall balls (20/14)

-Athlete A completes 6 Power cleans, then athlete B completes 6 Power cleans…Repeat same sequence for T2B and Wall balls….that’s one round.