Hanging Tough!!
.
Pic: Niki Platis.

Hero WoD - "Coffland"

For Time:

Hang From A Pull Up Bar For 6 Minutes

Each time you drop off the bar =

800m Block Run

30 Push Ups

This is our first Hero WoD since "Hero Month" wayyyyy back in August!
This is a VERY tough WoD! 6 Minutes may not sound like a long time but if you've never hung from a bar before then you will get a shock at just how hard it is after a very short amount of time!
This is a fantastic WoD for us to develop all important grip strength & forearm strength. You know our rules here. THUMBS AROUND THE BAR!!
There will of course be scaling options on offer for the hang as well as the run & push up volume. We still expect you to show up!
The time cap will be around the 30-35 min time frame. Be sure to listen in at briefing to fully understand the intentions & target times for everyone to try & hit.
This is as we have already said a Hero WoD. It is named after U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, 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.
Go out there today giving just that little bit extra knowing that these CrossFit WoDs have special meaning. If thinking about the special things in your life help you to hang on to that bar just a little longer & have you fight through the burn then use that as motivation.
Lets do this CBDer's!!!
Hold the standards. Form is priority as always.
Scale As needed.

Post TIME to Beyond The Whiteboard.

The CrossFit Lift-Off is next weekend!! You ready to lift your biggest??

READ BELOW FOR MORE INFO

We will be running the CrossFit Lift-Off NEXT SATURDAY 2ND DECEMBER all morning long.

The 7:15am & 9am Classes will be programmed for the 1RM Snatch & 1RM Clean & Jerk (both moves to be done in both classes).

From 10am-12pm we will run the Released WoD assigned to the event. Depending on what it is will determine how many can go at once.

Should you guys at 7:15am not be able to hang around for 10am onwards & fancy a crack at the WOD then we will let a some of you (WOD details dependant) do it in the 8:15am Open Gym. But please be aware it cannot be a free-for-all as our usual Open Gym session will be in play. (Any 9am participants, we will ask that you wait until 10am onward in which to do the WoD).

The 10am open gym session will also be there but we will cut the number of people allowed in down.

There is of course no pressures to do the actual WoD. Should you turn up to 7:15 or 9am and only do your normal class time slot then you will get a heavy lifting day as your WoD, & thats still cool!!

A few peeps have entered officially online. If you have enjoyed doing the Open &/or the Team Series then why not throw your hat in? Costs just $10. Enter here