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Spartan SGX

Spartan SGX WOD

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
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.
To learn more about Coffland click here

Animal Box

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Spartan SGX


Metcon (No Measure)

15:00 Low Intensity Obstacle Practice

Spartan SGX WOD

Animal Box (AMRAP – Reps)

3 Rounds:

(:30 work / :30 rest each)

Lateral Ape Walks

Bear Crawls

Crab Walks

Plank Hold

Spider-Man Pushup Crawl

Score = Total Reps from slowest round

Reach for the Sky

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Spartan SGX


Turkish Get Up (Heavy 2)

0:00-4:00 – Light/Moderate set(s) of 6 (3 per side)

4:00-8:00 – Moderate/Heavy set(s) of 4 (2 per side)

8:00-12:00 – Heavy set(s) of 2 (1 per side)

Spartan SGX WOD

Reach for the Sky (Time)

3 Rounds for Time:

400m Run

:30 Dead Hang*

20 Kettlebell Sumo Deadlift High Pulls (53#/35#)

15 Kettlebell Thrusters

10 Burpees Over Kettlebell

*2 Shoulder Taps every :10

Close Shave

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Spartan SGX

Spartan SGX WOD

Close Shave (Time)

For Time:

1 Mile Run


30 Sandbag Back Squats (75#/50#)

1:00 Dead Hang*

20 Sandbag Over-the-Shoulder Cleans (75#/50#)

1:30 Dead Hang*

10 Sandbag Clusters (75#/50#)

2:00 Dead Hang*


1 Mile Run

*2 Shoulder Taps every :10

**5 Burpees every break from Dead Hang

Gritty Paradise

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Spartan SGX

Spartan SGX WOD

Gritty Paradise (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP:

400m Sandbag Run

8 Alternating Pullups

12 Alternating Dumbbell Box Step Ups (35#/25#)

20 Lateral Burpee Partner Jump Overs (Partner in Plank)
400m Run: Partners do together, switch sandbag as needed

Pullups: Both hang from bar at same time, alternating repetitions

Box Step Ups: Both on opposite sides of box, alternating repetitions

Burpee: Partner 1 completes 10 repetitions, jumping over Partner 2 (holding a plank) at top of burpee, then switch