CrossFit Preferred

“Water and Ice” Aerobic Capacity & Spartan SGX WOD – Tuesday March 28th, 2023

Aerobic Capacity Water and Ice (5 Rounds for time) On the 3:00 × 5 Rounds: Round 1: 500 Meter Row - Damper 10 Round 2: 500 Meter Row - Damper 8 Round 3: 500 Meter Row - Damper 6 Round 4: 500 Meter Row - Damper 4 Round 5: 500…

2023 03 27

“Spin Class” CrossFit WOD – Tuesday March 28th, 2023

By: Kris LeSueur 0

Strength Power Snatch (On the 2:30 x 6 Sets: Set 1: 1 Power Snatch @ 90% 1RM Set 2: 6 Power Snatch @ 70% 1RM Set 3: 1 Power Snatch @ 92% 1RM Set 4: 6 Power Snatch @ 75% 1RM Set 5: 1 Power Snatch @ 94% 1RM Set…

2023 03 27

“Still Swingin” Spartan SGX WOD – Monday March 27th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Still Swingin' (AMRAP - Rounds and Reps) AMRAP 15: 3 Toes to Bar 3 Hand-Release Push-ups 3 Kettlebell Swings (53 / 35 lb) 6 Toes to Bar 6 Hand-Release Push-ups 6 Kettlebell Swings (53 / 35 lb) 9 Toes to Bar 9 Hand-Release Push-ups 9 Kettlebell Swings…

2023 03 26

“Bergeron Beep Test” CrossFit WOD – Monday March 27th, 2023

By: Kris LeSueur 0

Strength Front Squat Waves On the 2:00 x 9 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 73% Set 3: 2 Reps @ 75% Set 4: 6 Reps @ 73% Set 5: 4 Reps @ 75% Set 6: 2 Reps @ 78% Set 7: 6 Reps…

2023 03 26

“Camouflaged” Spartan SGX WOD – Saturday March 25th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Camouflaged (5 Rounds for calories) AMRAP 2: 100 Meter Farmer's Carry (2 × 50 / 35 lb's) Max Calorie Bike Into... AMRAP 4: 200 Meter Bucket Carry (60 / 40 lb) Max Calorie Bike Into... AMRAP 6: 400 Meter Sandbag Carry (70 / 50 lb) Max Calorie…

2023 03 24

“Macho Mile” CrossFit WOD – Saturday March 25th, 2023

By: Kris LeSueur 0

Strength Power Clean On the Minute x 10: 2 Power Cleans @ 70% Metcon Macho Mile (Time) 4 Rounds For Time: 400 Meter Run 3 Rounds of "Macho Man" 135 / 95 lb 1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks

2023 03 24

“Hallucinate” CrossFit WOD – Friday March 24th, 2023

By: Kris LeSueur 0

Strength Snatch (Squat Snatch Build to Heavy Single For The Day Metcon Hallucinate (AMRAP - Rounds and Reps) AMRAP 14: 2 Rope Climbs (15ft.) 4 Burpee Box Jumps (30"/24") 8 Dumbbell Snatches 70 / 50 lb

2023 03 23

“Life is a Highway” CrossFit WOD – Thursday March 23rd, 2023

By: Kris LeSueur 0

Metcon Life is a Highway (Time) Partner WOD 10 Rounds: 200m Run together 20 Wallballs 20 / 14 lb to 10/9ft.

2023 03 22

“1-Mile Run for Time” Aerobic Capacity/Spartan SGX WOD – Thursday March 23rd, 2023

By: Kris LeSueur 0

Aerobic Capacity 1 Mile Race Effort Warm-Up (No Measure) 2 Rounds: 100m Run at 1 Mile Goal Pace 200m Walk Into... 400m Run at 1 Mile Goal Pace -5:00 Rest- 200m Run at 1 Mile Goal Pace 400m Walk Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

2023 03 22

“Make or Break” Spartan SGX WOD – Wednesday March 22nd, 2023

By: Kris LeSueur 0

Spartan SGX WOD Make or Break (8 Rounds for reps) 2 Rounds: Max Effort Sandbag Hold (150 / 100 lb) Max Effort Dead Hang Max Effort Wall Sit (53 / 35 lb) Max Effort Static Dumbbell Hold (2 × 70 / 50 lb's) 200 Meter Recovery Run Between Each Hold…

2023 03 21

Author: Kris LeSueur

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