WOD: Monday

A. 10 Sets: Pause Front Squat + Front Squat
*Maintain across.

B. AMRAP in 8 min:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Pull-ups
*Perform 8 Burpees each time you drop off the pull-up bar.

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WOD: Saturday

Five rounds, each for time of:
30 Ball Slam 12/9kg
20 Calories
10 Thrusters 22.5/15kg DB’s
*Rest as necessary between rounds.

Weightlifting workshop.


WOD: Friday

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 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 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.

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WOD: Thursday

A. 10 rounds:
50m Overhead Carry 2 x DB’s
20m Sled Push (2 x 10m)
*Load should be near maximal for the distance.
*Not for time but keep your heart rate elevated.

B. Glute Bridges


WOD: Wednesday

EMOM x 30 min:
1. Run 200m
2. 5 Deadlift 120/85kg / Max Double-unders
3. Rest

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WOD: Tuesday

A. Perform 1 x max effort set of either:
Chest to Bar Pull-ups
*Rest 2 min.


Four sets @ 1/2 – 2/3 of that achieved in the max effort set.
*Aim to keep these sets unbroken however it is not compulsory.
*Rest 2 min.

B. 10-1 reps for time of:
Gymnastics Push
Run 100m
*HSPU, Dip, Push-up – your choice.


WOD: Monday

A. Muscle Snatch + Power Snatch + Full Snatch
*Build in weight.
*Discard the weaker lifts as they become limiting.

B. Three rounds for reps:
1 min. Toes to Bar
1 min. Wall Ball 9/6kg
1 min. Shuttle Run 10m

brad extension

WOD: Friday

A. Back Squat 10 x 2
*Maintain across.

B. Death by DB Thruster 15/10kg

bodo bmu

WOD: Thursday

A. Handstand Practice

B. EMOM x 10:
Strict Toes to Bar/Knee Raise

C. Glute Bridge