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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

Coffland

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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

Strength/Skill

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

Strength/Skill

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

Then…

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*

Then…

1 Mile Run

*2 Shoulder Taps every :10

**5 Burpees every break from Dead Hang