Featured Image – HERO WOD “Coffland” – 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.

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED & LITE WOD

1) Skill:
M-up drills
Push-ups

Transformation Challenge – Complete Benchmark Testing missed (1 / 2 / 3)

2) Muscle-up drills:
a) Hips to Bar Drill 3 x 3

Score = For Quality

b) Feet on Wall M-up Drill 3 x 3

Score = For Quality

c) Practice Muscle-ups (bar/ring) – 3 attempts
NB – use assistance as needed

Score = Max Reps (highest set)

then…

3) The HERO WOD “Coffland” (171113)

For time –
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

TC = 25 min

Score = Time/TC plus 1 sec/sec missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Skill:
M-up drills
Push-ups

2) Muscle-up drills:
a) Hips to Bar Drill (assisted) 3 x 3

Score = For Quality

b) Feet on Wall M-up Drill (assisted) 3 x 3
TC – Jumping M-up to neutral hold

Score = For Quality

c) Practice Assisted Pull-ups – 3 attempts
TC – Kipping Ring Rows

Score = Max Reps (highest set)

then…

3) CrossFit ALgoa’s LITE VARIANT of The HERO WOD “Coffland” (171113)

For time –
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups (kneeling)

TC = 25 min

Score = Time/TC plus 1 sec/sec missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch