A. Power Snatch + OH Squat 

    4x3 @70%

B. Snatch

    4x3 @70, 75, 80, 80

C. Clean 

  4x3 @75%

D. Push Press off the Back

  4x3 @75%

Coffland Make-Up


2 Rounds:

1000m Row

40 Wall Balls (20/14)

50 Situps





Hang from the pullup bar for 6 minutes*

*every-time you drop from the bar perform:


30 Pushups

35-minute CAP

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.


This was the start of the famous 21K row. Who is going to start this trend again?

This was the start of the famous 21K row. Who is going to start this trend again?

A. Every 2 minutes for 5 rounds:

     12 Single Leg RDL (6 per side)

*use two objects, one in each hand, either DB's or KB's 

B. 12 minute AMRAP:

    30 DB Power Snatch (45/30)

    30 Box Jumps (24/20) 




A. Every 2 minutes for 6 rounds:

    Back Squat 

 5x60, 3x70, 3x75, 2x80, 2x85, 2x85

B. 3 Rounds:

    15 Back Squats (115/80)

    30 DU's

   15 Shoulder to OH (115/80)

   30 DU's 



A. Every 2 minutes for 5 rounds:

   10 Supine Row + 20s L Sit

B. Every 6 minutes, each round for time: 

1.  2 Rounds:

 12 Calorie Row

12 KB Swings (53/35)

2. 2 Rounds:

  12 Burpee Box Jumps

  12 KB Swings (53/35)

3. 2 Rounds:

  12 Thrusters (95/65)

  12 KB Swings (53/35)



3x800m Run (moderate pace)

Rest 2 minutes

3x600m Run (hard pace)

Rest 3 minutes

3x400m Run (max effort)

Rest 4 minutes 





A. Back Squat 

    5x4 @75%

B. Push Press

   5x3 @75%

C. OH Squat

    4x5 (use roughly 70% of 1RM snatch)

D. Good Mornings 


C. Accumulate a 2 minute L-sit 


10am WOD

3 Rounds

21 Toes to Bar

21 KB Swings 70/53

800m run

Friday: Klepto



4 rounds:

27 Box Jumps (24/20)

20 Burpees

11 Cleans (145/100)

30 minute cap

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.



A. Every 2 minutes for 5 rounds:


    5x60, 5x70. 3x75, 3x80, 3x85%

B.  21 Deadlifts (135/95)

     12 HSPU's

     Rest 1 minute

     18 Deadlifts (185/125)

     12 HSPU's

    Rest 1 minute

    15 Deadlifts (225/155)

    12 HSPU's 

   Rest 1 minute

   12 Deadlifts (275/185)

   12 HSPU's

   Rest 1 minute

  9 Deadlifts (315/205)

  12 HSPU's 



A. Every 2 minutes for 5 rounds: 

     8 Strict TTB's + 8 Single Arm KB Strict Press (4 per arm) 

B. 8 minute AMRAP:

    40 Double Unders

     10 Wall Balls (30/20)

Rest 6 minutes 

   6 minute AMRAP:

   30 DU's

   10 Wall Balls (20/14)



A. Every 2 minutes for 6 rounds:

  Power Clean + Clean

B. 100m Farmer Carry (45's/25's)


    3 Rounds:

   15 Power Cleans (135/95)

   12 Burpees over Bar


100m Farmer Carry 




A. Every 2.5 minutes for 5 rounds:

     10 Bulgarian Split Squats + 8 Strict Chin Ups

B. 100m Farmer Carry (45's/35's)


   3 Rounds:

   15 Shoulder to OH (135/95)

   12 Bupees over Bar


100m Farmer Carry (45's/35's)



Every 3 minutes for 10 rounds (5 each):

1. 400m run

2. 1 minute row for Calories 



30 Rounds:

5 Wall Balls (20/14)

3 Handstand Pushups

1 Power Clean (225/155)*

*if you were in class yesterday  (Thursday) you can use between 90 and 100% of what you achieved in part A

35 minute cap 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


A. Every 2 minutes for 6 rounds:


(4x70) x3, (4x75) x3

B. 12 minute AMRAP:

   8 Deadlifts (225/155)

  30 DU's

   8 Burpees over bar

 30 DU's 



A. Every 2 minutes for 6 rounds:

10 pistols + 6 Strict hspus

B. 21-15-9

 Toes to Bar

 Box Jumps (30/24)



Long Right Lap

Rest 3 minutes 

800m Run

Rest 3 minutes

Long Left Lap 


A. Power Snatch

7x2 @85%

B. Power Clean + Jerk

 7x2 @85%



D. Split Press




Rene Make-Up


In 10 Minutes:

750m Row

50 Ring Pushups

10-20 minutes:

200 DU's

50 Russian Swings (53/35)

20-30 Minutes

600m Run

50 Wall Balls (14/10)




7 Rounds:

400m Run

21 Walking Lunges

15 Pullups

9 Burpees 

40 Minute AMRAP


Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.