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Bert

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Spartan SGX

Spartan SGX WOD

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here

Higher Ground

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Spartan SGX

Strength/Skill

Dead Hang / Jump Rope

Dead Hang / Jump Rope Complex

10:00 EMOM

Odd: 30 Seconds Dead Hang

Even: 30 Seconds Max High Knee Single Unders

Higher Ground (AMRAP – Rounds and Reps)

12:00 Cap:

1500m Row

Then…

AMRAP in time remaining:

5 Knees-to-Elbows

10 Jumping Lunges

20 Mountain Climbers

30 High Knee Single Unders
Mountain Climbers: 2-count

Annie on the Run

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Spartan SGX

Strength/Skill

Dead Hang / Jump Rope

Dead Hang / Jump Rope Complex

10:00 EMOM

Odd: 30 Seconds Dead Hang

Even: 30 Seconds Max High Knee Single Unders
Look to improve score from last week

Spartan SGX WOD

Annie on the Run (Time)

50-40-30-20-10

Double Unders

Sit-Ups

200m Run
200m Run at the end of each round

Beast 12

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Spartan SGX

Spartan SGX WOD

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

Sticky Grip

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Spartan SGX

Strength/Skill

Shuttle Sprints (Time)

Sprints (9:00 total)

6x100m shuttle sprints, 50m out/50m back. New sprint every :90.

*Score is the average between your FASTEST and your SLOWEST sprint (Time1 + Time2) / 2.

Spartan SGX WOD

Sticky Grip (Calories)

12:00 AMRAP

Partner 1:

Dead Hang

Partner 2:

Max Row Calories
Partner 2 can only row while Partner 1 dead hangs

Must transition with animal movement