Month: September 2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

2018 CrossFit Team Series Event 8 (Time)

For time:

30 synchro toes-to-bars

40 synchro single-arm dumbbell snatches

50 synchro dumbbell box step-overs

40 synchro single-arm dumbbell snatches

30 synchro toes-to-bars

M 50-lb. dumbbells, 24-in. box

F 35-lb. dumbbells, 20-in. box
*Time cap: 15 minutes

*scaled: 20/35#, 20/20″

*score = time, or reps @ 15 mins

RomWod

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

Olympic Dynamic Warm-up (Time)

Walking Hamstring Stretch LOB

Sampson Stretch LOB

Walking Groin Stretch LOB

High Knees LOB

Butt Kickers LOB

PVC Good Mornings

PVC Pass Throughs

Small Arm Circles 10 each direction

Large Arm Circles 10 each direction

1x Crossover Symmetry Protocol

Clean (50/3 60/3 70/2 80/1 85/1… Work to a 1RM)

Push Press (3 Warm up sets then, 5×5 @ 75-80%)

Push Jerk (50/3 (60/3)x8)

Squat jerk, light weight to learn the movement and work on mobility and positional awareness.

Back Squat (50/12 60/11 (65-70/10)x3)

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

In teams of 2:

3 ROUNDS

1000m row

30 Burpees

60 Wall Balls – 14/20#
*partner 1 will row 500m, then patner 2 rows.

*partner 1 will do 15 burpees, then partner 2.

*Partner 1 will do 30 wall balls, then partner 2.

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

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 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

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Squat Snatch

Work up to a heavy single

Metcon (AMRAP – Reps)

For Time:

10-9-8-7-6-5-4-3-2-1

Bar muscle-ups

1-2-3-4-5-6-7-8-9-10

Squat snatches 65/95
*time cap: 20 minutes

**team series do event 5