Archive Monthly Archives: January 2018

CrossFit WOD, January 31, 2018

01/31/2018

Shoulder 2 Overhead (Build to a Heavy 1 Rep)
1 Rep max from Front Rack

FITNESS
Metcon (AMRAP – Reps)
As Many Reps As Possible in 7 minutes.
3 Clean & Jerk
3 Hanging Knee Raise
6 Clean & Jerk
6 Hanging Knee Raise
9 Clean & Jerk
9 Hanging Knee Raise
12 Clean & Jerk
12 Hanging Knee Raise
15 Clean & Jerk
15 Hanging Knee Raise
18 Clean & Jerk
18 Hanging Knee Raise
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Level 1
Metcon (AMRAP – Reps)
As Many Repss and Reps As Possible in 7 minutes.
3 Clean & Jerk (M=95lbs, F=65lbs)
3 Toes to Bar
6 Clean & Jerk (M=95lbs, F=65lbs)
6 Toes to Bar
9 Clean & Jerk (M=135lbs, F=95lbs)
9 Toes to Bar
12 Clean & Jerk (M=95lbs, F=65lbs)
12 Toes to Bar
15 Clean & Jerk (M=95lbs, F=65lbs)
15 Toes to Bar
18 Clean & Jerk (M=95lbs, F=65lbs)
18 Toes to Bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Level 2

CrossFit WOD, January 30, 2018

01/30/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
12 Walking Lunge
10 Wall Ball
12 Walking Lunge
10 Burpee

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
25 Ft. OH Walking Lunge(75/53)
16 Wall Ball(20/14)
25 Ft. OH Walking Lunge(75/53)
8 Bar Facing Burpee

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
25 Ft. OH Walking Lunge(95/65)
16 Wall Ball(20/14)
25 Ft. OH Walking Lunge(95/65)
8 Bar Facing Burpee

CrossFit WOD, January 29, 2018

01/29/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
300m Run
30 Step Up n Over
15 Thruster
5 Pull Up/10 Ring Row

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
600m Run
30 Box Jump Over(24/20)
20 Thruster(95/65)
10 Chest 2 Bar Pull Up

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
600m Run
30 Box Jump Over(24/20)
20 Thruster(95/65)
10 Chest 2 Bar Pull Up

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
600m Run
30 Box Jump Over(24/20)
20 Thruster(135/95)
10 Muscle Up

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Squat Clean (1 Rep Max)

CrossFit WOD, January 27, 2018

01/27/2018

Metcon (AMRAP – Reps)
AMRAP(5)
Sled Push(1 Rep = 25m)

-Rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(5)
Calories Rower

-Rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(5)
Man Maker(1 Push Up Row+ 1 Push up Row+ Squat Clean+ Thruster = 1 Rep)

-Rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(5)
Mountain Climber(2 ct.)
-Rest 2 Minutes-
Metcon (AMRAP – Reps)
AMRAP(5)
Toe 2 Rig/TTB

CrossFit WOD, January 26, 2018

01/26/2018

FITNESS
Metcon (Time)
Hang from pull up bar for 4 Minutes. Each time you drop from bar, perform:
400m Run
15 Push Up

Level 1
Metcon (Time)
Hang from pull up bar for 5 Minutes. Each time you drop from bar, perform:
600m Run
20 Push Up

Level 2
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.

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