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

*40 min cap

Movement option: Hang from 1 ring (using both hands) with feet elevated on box. Scale again by having feet on floor.

Scaling option: 400-m run + 15 push-ups

Compare to Aug.4/18

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.


5 thoughts on “Coffland”

  1. OG

    800m ruck #20 with 45# sandbag
    70 ruck pushups
    60 4 CT OH flutter kicks
    50 ruck squats
    40 ruck deadlifts
    30 ruck swings
    20 ruck push press
    10 ruck burpees
    800m ruck with 45# sandbag

  2. I assumed I wouldn’t like this one after seeing it posted on the site. Was I wrong!

    WOD with push ups from a box

    Hangs: 2:00 – 1:30 – 1:15 – 1:14 – 0:01

    I was holding on for dear life but I started slipping with 15 seconds left, my feet hit the floor with one second left of my last hang. I’m sure my scream was heard throughout the city. Lol


    Merci Janelle! Fun Saturday!

  3. OG


    4 Stations (3 mins per station)

    – Ruck Squats
    – Plank Hold
    – Lunges
    – Flutter Kicks

    1 mile with 60# sandbag

    Time for everything 32:19

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro