Programming for the Week Commencing‪ 9th December



For Time
In Pairs:

1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Over Partner) Burpee
50 X Synchro Air Squat
50 X Pull Up / Ring Row
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X HSPU / Z-Press
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Over Partner) Burpee
50 X Synchro Air Squat
50 X T2B / Knee Raise

Time Cap: 40 Mins




4 X 6 Strict Press @70%




Hang Power Clean @50/35kg
STOH @50/35kg
Pull Up / Banded* / Ring Row

*Purple Band Max


Crossfit Endurance

I. Base Endurance

5 X 50 Strokes for Max Distance (Row)
90 Seconds Rest Between Sets

*Aim for consistency

II. Core Conditioning

4 Rounds for Time
20 X Mountain Climbers with One Hand on Slam Ball (alternate every other round)
20 X Slam Balls
20 X Weighted Russian Twists




Gymnastic Strength / Midline Conditioning

3 Sets:

45-60 Sec Handstand Hold / Raised Plank Hold
Rest 30 Sec
45-60 Sec Cumulative Hollow / Tuck Body Hold
Rest 30 Sec
45-60 Sec Cumulative Passive Hang / Tuck / L-Sit Hang
Rest 30 Sec


For Quality:

Strict T2B / Ring / KB (or Rig)
Double KB Russian Swing
Heavy DB Deadlift

After Class Extra:

6 Rounds:

12/8 X Cal Bike
10 X Burpee to Plate

(In Pairs Relay / or rest between rounds as long as round takes)


Barbell – Hang Snatch


15 Minutes to work up to a Heavy 1 X Hang Snatch


5 X 2 Hang Snatch @90%


4 X 4 Front Squat @70%



8 X Hand Release Press Up
16 X Alt DB Squat Snatch* @22.5/15kg

Rest 5 Mins

20 X Wallball @9/6kg
40 X DU / 80 X SU

Rest 5 Mins

5 X D-Ball To Shoulder
15 X Box Jump @24/20”

*Scale to DB Snatch and DB Front Rack Squat each arm. e.g 8 X Alt DB Snatch then 8 X DB FR Squats then repeat but with DB on other side for Squats.


In Teams of 3

8 Rounds For Time:

15 X Thrusters @60/40kg
15 X V-Up / GHD / Med Ball Sit Up
15 X Deadlifts @120/80kg
15 X Burpees Over Bar
15 X KB Swings @32/24kg
15 X Pull ups

Time Cap: 40 Mins


Mobility / Skill / Strength – Bar Muscle Up


Crossfit Endurance

I. Skill: Depth Jump into Box Jump

1 X Rep Every 20 Seconds for 5 Minutes

II. Base Endurance

From 00:00-05:00, 7/9 Cals
From 05:00-10:00, 9/12 Cals
From 10:00-15:00, 12/15 Cals

Modify as needed to suit your level of fitness!



Hero WOD ‘Joshua H Reeves’

This Hero WOD is dedicated to Corporal Joshua H Reeves of the 2nd Battalion, 16th Infantry Regiment, 1st Infantry Division, US Army, who paid the ultimate price in combat on Sept. 22, 2007.

Originally from Hendersonville, GA, Cpl Reeves was deployed as part of the troop surge to combat increased violence in Iraq. On the day of his death, Cpl. Reeves was on patrol in Baghdad when an improvised explosive device detonated near his Humvee, killing him instantly.

Tragically, Cpl. Reeves’ first child was born the night prior to his death.

“Joshua H. Reeves” was designed by Justin Sloan, Army Master Fitness Trainer, NSCA Certified Strength and Conditioning Specialist and head coach and owner of Cpl. Reeves’ service, and sacrifice, shares a special place of honor for Justin, as he was Cpl. Reeves’ Army recruiter. Upon hearing the details of Cpl. Reeves’ death, Justin sought to honor his memory.

According to Justin, there is no significance to the movements chosen, however, the five rounds signifies Cpl. Reeves’ place as one of five siblings and the rep scheme reflects the date Cpl. Reeves made the ultimate sacrifice.

5 Rounds for Time:

9 X T2B
22 X Alternating Dumbbell Snatch @22.5/15kg
7 X Squat Cleans @60/40kg