CrossFit Preferred

“The Sweet Escape” CrossFit WOD – Tuesday September 27th, 2022

Strength Clean and Jerk (4X3) Power Clean + Push Jerk 4 Sets: 3 Power Cleans + 1 Push Jerk All Sets Performed @ 70-75% of 1RM Clean &; Jerk Rest As Needed Between Sets. Metcon The Sweet Escape (Time) For Time: 15 Unbroken Clean & Jerks 3,000/2,400 Meter Bike Rest…

2022 09 26

“Home Plate” CrossFit WOD – Monday September 26th, 2022

By: Kris LeSueur 0

Strength Back Squat (4X3) 4 Sets: 3 Reps @ 70-75% of 1RM *4-5 Second Isometric *Rest As Needed Between Sets Strict Pull Ups Base 2 2022 (3 Rounds for reps) Strict Pull-Ups 2-3 Sets: 12-20 Strict Pull-ups Rest 1 Minute Between Sets. Metcon Home Plate (4 Rounds for reps) AMRAP…

2022 09 25

“Jim” CrossFit WOD – Saturday September 24th, 2022

By: Kris LeSueur 0

Strength Deadlift (3X5) 3 Sets: 5 Reps @ 65-70% *4-5 Second Isometric *Rest As Needed Between Sets For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible. Metcon Jim (Time)…

2022 09 23

“Abomination” CrossFit WOD – Friday September 23rd, 2022

By: Kris LeSueur 0

Strength Strict Pull Ups (3 Rounds for reps) Strict Pull-Ups 2-3 Sets: 12-20 Strict Pull-ups Rest 1 Minute Between Sets. Back Squat (3X6) 3 Sets: 6 Reps @ 65-70% *4-5 Second Isometric *Rest As Needed Between Sets - For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze…

2022 09 22

“Hard Work” CrossFit WOD – Thursday September 22nd, 2022

By: Kris LeSueur 0

Metcon Hard Work (Time) Partner Wod For Time 70/50 Cal Row + 40 Back Rack Lunges + 45 Overhead Squats; 70/50 Cal Row + 40 Back Rack Lunges + 35 Overhead Squats; 70/50 Cal Row + 40 Back Rack Lunges + 25 Overhead Squats. 70/50 Cal Row + 40 Back…

2022 09 21

“5K Run” Aerobic Capacity/Spartan SGX Training – Thursday September 22nd, 2022

By: Kris LeSueur 0

Aerobic Capacity 5k Run (Time) Max Effort 5k Run Goal Pace: 30-50 Seconds Slower Than 1 Mile PR Pace

2022 09 21

“The Rest is History” CrossFit WOD – Wednesday September 21st, 2022

By: Kris LeSueur 0

Strength Clean and Jerk (5X1) Squat Clean & Jerk 5 Sets: 3 Squat Cleans 1 Push Jerk Metcon The Rest Is History (Time) 3 Rounds For Time (20 Minute Cap): 30 Bar-Facing Burpees 20 Hang Power Cleans 135 / 95 lb 100 Double Unders *Rest 1 Minute Between Rounds

2022 09 20

“Hats Off to the Bull” Spartan SGX WOD – Wednesday September 21st, 2022

By: Kris LeSueur 0

Spartan SGX WOD Hats Off to the Bull (3 Rounds for time) On the 8:00 × 3 Rounds: 40/30 Calorie Row 20 Toes to Bar 10 Dumbbell Box Step Overs 10 Dumbbell Burpee Deadlifts Dumbbells: 2 × 50 / 35 lb's Box: 24"/20" [7 Minute Time Cap Each Round] Score:…

2022 09 20

“Zone 2 Cardio – Bike” Aerobic Capacity/Spartan SGX Training – Tuesday September 20th, 2022

By: Kris LeSueur 0

Aerobic Capacity Zone 2 Cardio - Bike (Distance) Assault/Echo Bike Conditioning 40 Minutes at Zone 2

2022 09 19

“Kelly” CrossFit WOD – Tuesday September 20th, 2022

By: Kris LeSueur 0

Strength Snatch (5X3) Squat Snatch 5 Sets of 3 @ 70-75% Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14# Strict Handstand Push-Ups (3 Rounds for reps) 2-3 Sets: 12-20 Strict Handstand Push-ups Rest 1 Minute Between…

2022 09 19

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