CrossFit Preferred

“VO2-419” Aerobic Capacity/Spartan SGX WOD – Thursday May 19th, 2022

Aerobic Capacity VO2-419 (6 Rounds for time) 3 Rounds: 300 Meter Run 100 Meter Jog 100 Meter Sprint -5:00 Rest Between Rounds- -300s: Very Fast (~800 Meter PR Pace)- -100m Jogs: Very Easy (~100k Pace)- -100m Sprints: Max Effort- Record 300m Runs and 100m Sprints

2022 05 18

“Make You Sweat” CrossFit WOD – Tuesday May 17th, 2022

By: Kris LeSueur 0

Aerobic Capacity/Spartan SGX WOD - Tuesday May 17th, 2022 Make You Sweat (4 Rounds for time) 2 Rounds: 800 Meter Run - Moderate 400 Meter Recovery Jog [Rest 2 Minutes] 1,000 Meter Ski - Moderate 500 Meter Recovery Ski [Rest 2 Minutes Between Rounds]

2022 05 16

“VO2-1605” Aerobic Capacity/Spartan SGX WOD – Thursday May 12th, 2022

By: Kris LeSueur 0

Aerobic Capacity VO2-1605 (8 Rounds for time) 4 × 800 Meter Run 4 × 200 Meter Run -2:00 Rest Between Runs- -5:00 Rest Between Sets- -800s: 15-35 Seconds Slower Than 1 Mile PR Pace- -200s: 15-35 Seconds Faster Than 1 Mile PR Pace-

2022 05 11

“Long John Silver” Aerobic Capacity/Spartan SGX WOD – Tuesday May 10th, 2022

By: Kris LeSueur 0

Aerobic Capacity Long John Silver (Time) For Time: 300/250 Calorie Row Every 4 Minutes [Starting at 0:00]: 400 Meter Run [Time Cap: 40 Minutes]

2022 05 09

“AT-1505” Aerobic Capacity/Spartan SGX WOD – Thursday May 5th, 2022

By: Kris LeSueur 0

Aerobic Capacity AT-1505 (5 Rounds for time) 30:00 Easy Aerobic Run -5:00 Rest- Then, 5 Rounds: 100 Meter Sprint -2:00 Rest Between Sprints-

2022 05 04

“Puffer Jacket” Aerobic Capacity/Spartan SGX WOD – Tuesday May 3rd, 2022

By: Kris LeSueur 0

Aerobic Capacity Puffer Jacket (4 Rounds for time) Ski Conditioning 2 Rounds: 250 Meters - Fast 500 Meters - Moderate 250 Meters - Fast [600 Meter Recovery Run Between Rounds] Directly Into... 2 Rounds: 100 Meters - Sprint 300 Meters - Easy 100 Meters - Sprint [400 Meter Recovery Run…

2022 05 02

“LT-405” Aerobic Capacity/Spartan SGX WOD – Thursday April 28th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-405 (9 Rounds for time) 3 Rounds: 500 Meter Run -1:15 Rest- 400 Meter Run -1:15 Rest- 300 Meter Run -4:00 Rest Between Rounds- -All Runs 10-30 Seconds Faster Than 1 Mile PR Pace-

2022 04 27

“Weight Vest 5k” Aerobic Capacity/Spartan SGX WOD – Tuesday April 26th, 2022

By: Kris LeSueur 0

Aerobic Capacity Weight Vest 5k (Time) For Time: 5k Run Wearing a Weight Vest (20 / 14 lb)

2022 04 25

“LT-5012” Aerobic Capacity/Spartan SGX Training – Thursday April 21st, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-5012 (6 Rounds for time) 2 Rounds: 1000 Meter Run -0:45 Rest- 800 Meter Run -0:45 Rest- 700 Meter Run -5:00 Rest Between Rounds- -All Runs: 50-80 Seconds Slower Than 1 Mile PR Pace-

2022 04 20

“As the Wheel Turns” Aerobic Capacity/Spartan SGX Training – Tuesday April 19th, 2022

By: Kris LeSueur 0

Aerobic Capacity As the Wheel Turns (3 Rounds for distance) AMRAP 5: 2,000/1,600 Meter Bike Max Meter Ski [5:00 Recovery] AMRAP 5: 1,000/800 Meter Ski Max Meter Row [5:00 Recovery] AMRAP 5: 1,000/800 Meter Row Max Meter Bike Easy (Recovery) Pace on Bike, Row or Ski during 5:00 Recovery phase.

2022 04 18

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To CrossFit

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TRY CrossFit Preferred FREE!

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