The winner is Dan H
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Warm Up:
3 Rounds 20 Band Punch 20sec Goblet Squat Hold Three Steps Down 42 - 30 - 18 Air Squats 21 - 15 - 9 Push Press@ 45% of Jerk Recovery: 800 Meter Run 10 Turkish Get Ups (each arm)
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 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. Coffland Dead Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m Run 30 Pushups Recovery: 21-15-9 Deadlift Burpees Warm up:
15-10-5 Ring Rows Band Y Pull Three Steps Down 15 - 10 - 5 Rope Pull @ max shoulder press Turkish Get-up @ 55% Recovery: 10-1 Pull Ups 1-10 Goblet Squats 12/17
Fin 4 rounds Run 400M Row 500M Compare to - 5/31/17 12/18 Three Steps Down 15 - 10 - 5 Rope Pull @ max shoulder press Turkish Get-up @ 55% 12/19 - edited 12/18/17 Coffland Dead Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m Run 30 Pushups 12/20 Three Steps Down 42 - 30 - 18 Air Squats 21 - 15 - 9 Push Press@ 45% of Jerk 12/21 Three Steps Down 30 - 20 - 10 Superman Russian Twist@ 25% Snatch 12/22 "Gwen" Clean & Push Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 12/23 15 Min AMRAP 10 Ring Dips 20 Hip Extensions Warm Up:
30 cal Assault Bike 15 Burpees 30 cal Assault Bike Fin 4 rounds Run 400M (or Bike .8) Row 500M Compare to - 5/31/17 Recovery: 3 Rounds 20 Kettle Bell Swings 20 Wall Balls Warm up:
3 Rounds 20 Air Squats 15 Hip Extensions Tabata 8 Rounds 20 seconds max Front Squat @ 55% 10 seconds rest 20 seconds max Kettlebell Swing @ 33% Snatch 10 seconds rest 20 seconds max Hammer Swings Recovery: 1000 Meter Row 25 Burpees 50 Sit Ups It is always crazy how fast the end of the year approaches! Saturday Dec 16th is the Gym Christmas Party. 5 - 7pm Combat Archery 7 - (until the last person leaves) Ugly Sweaters and Potluck Bring something to share! (food or beverage)  Warm up: 21-15-9 Band Abducted External Rotation Lunge 20 Min AMRAP 15 Evil Wheel 300 ft Medicine Ball Throw @ 20/16# 15 Overhead Squat @ 55% Recovery: 5 Rounds 10 Air Squats 10 Push Ups 10 Back Extensions 10 GHD Sit Ups  U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running. Viola is survived by his parents, Margaret and Frank; and his sister, Christina. Viola Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 Power Snatch, 95 lb. 17 Pullups 13 Power Clean, 95 lb. Recovery: Join Lacey (USAW Level 2) this afternoon at 4:30 for some Barbell Club action and get extra one on one help with your weightlifting technique in the snatch and clean and jerk.
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