Mobility/Activation: x 3
10 cal bike or ski sprint
* in between efforts foam roll upper back / lats
- Half Kneeling KB Press – establish a heavy set of 5 on each arm
*press is from single kb front rack position (not from kb on shoulder)
- Floor Press from bridge (double kb) – 3 sets of 10 at a moderate to difficult weight
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
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.
The “Coffland” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, November 13, 2017 (171113).