Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@Choose 1:
–400m Jog
–1.2k Bike
–500m Row
@@2xs:
–50 ***Plyo Skier***
–5ea ***Kneeling Shoulder Taps***
–15 ***OH Band Pull Aparts***
–15 Banded ***Scap Push-ups***
–200m Hard Run
@@Workout Prime 1x:
–:10sec Dead Hang
–200m Steady Run
–10 Push-ups or Knee Push-ups
–:10sec Dead Hang
Metcon
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
Cool Down
Metcon (No Measure)
Weighted Sit-up 20-20-20
Use the heaviest weight you can for each set.
Rest as needed between sets.
3×15-20 reps
@@***Pec Stretch***
–1-2min per side
@@Foam Roll Lats:
–1-2min per side