On the Ninth Day of CrossFit my coaches gave to me…..
On the First Day of CrossFit my coaches gave to me: Partner WOD Rowing Cindy
On the Second Day of CrossFit my coaches my coaches gave to me: ARNIE
On the Third Day of CrossFit my coaches gave to me: FRAN
On the Fourth Day of CrossFit my coaches gave to me: The Fairies
On the Fifth Day of CrossFit my coaches gave to me: Karen with a Twist
On the Sixth Day of CrossFit my coaches gave to me: Jerry on the bike
On the Seventh Day of CrossFit my coaches gave to me: Double Date Isabel & Grace
On the Eighth Day of CrossFit my coaches gave to me: CrossFot Total 1 - team of 3 with a row
One the Ninth Day of CrossFit my coaches gave to me…..
With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.
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
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
•800-m run (in evening 1k row or 1m bike)
•30 push-ups
Time cap: 25min