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“COFFLAND” For Time: Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups *(accumulate the 6min)* 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 […]

Bench Press E3MOM 5 – 3 – 2 – 2 – 1 5 Sprint Rounds For Time: 6 Over the Bar Burpees 6 Hang Clean 115/75 RX+ 135/95 MRX 95/65 6 Shoulder to Overhead or Handstand Push-Ups 12/10 Barbell Push-ups 12/10 Calorie Row or Assault Bike REST 1min after each round **score is slowest round** Core & Chest Development

CrossFit Games Master/Teens WOD 2016 “California Club” For Time:8 Deadlifts 315/215lbs RX+365/255lbs. MRX 275/185 40 WallBall Sit-Ups 20/14lbs MRX 20/10 80 Double-unders40 Pull-Ups MRX 40 Ring Rows80 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 40 Pull-Ups MRX 40 Ring Rows80 Double-unders40 WallBall Sit-Ups 8 Deadlifts Flexibility Development 2x30sec Couch Stretch or Modified Couch

For Time: 2 Rounds For Time: 10 Kettlebell Thrusters 200 Meter Row, Run or 0.5k Assault Bike 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 10 Box Jumps 24/20″ RX+30/24″ MRX 20/18″ Rest 3min 2 Rounds For Time: 20 Kettlebell Thrusters 400 Meter Row, Run or 1k Assault Bike 30 Kettlebell Swings 20 Box Jumps *athletes choice on which 2RFT

Power Cleans & Hang Power Cleans E2MOM 4 Power Cleans – 4 Hang Power Cleans 2 Power Cleans – 2 Hang Power Cleans 1 Power Clean – 1 Hang Power Clean 5min AMRAP 5 Power Cleans 135/95 RX+165/115 MRX 95/65 10 Toes to Bar REST 2min/Increase or Reduce Weight 5min AMRAP 5 Hang Power Clean

Main Site WOD (RX+portion) 3 Rounds For Time: 20 Front Squats 155/105 RX+ 185/125 MRX 115/75 7 Muscle-Ups (ring or bar) MRX Burpee Chest to Bar Flexibility and Pistol Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: Deadlift 225/155 MRX 185/125lbs Burpees (regular with a 1inch jump opening hips) U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 21min AMRAP: 10 Handstand Push-Ups MRX 2/4″ rise or 2 Wall Walks 11 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows 12 Goblet Step-Ups 13 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 46 Double-Unders Rest 1min after each round

CrossFit Games Master/Teens WOD 2015 “Long Chipper” For Time: 1000m Run 25 Power Cleans 135/95 MRX 95/65 25 Box Jump Overs 24/20″ MRX 20/18″ 25 Chest to Bar Pull-Ups MRX Pull-Ups 50 WallBalls 20/14lbs to 10′ MRX 20/10 to 9′ 25 Chest to Bar Pull-Ups MRX Pull-Ups 25 Box Jump Overs 24/20″ MRX 20/18″ 25

Deadlifts E3MOM7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* For Time Alternating Reps of: Deadlifts 10 – 8 – 6 – 4 – 2 – 1 WallBall Step-Ups 20 – 18 – 16 – 14 – 12 – 10 WallBall Sit-Ups 10 – 12 – 14 – 16 – 18 – 20