CrossFit Preferred

“I Am Legend” Aerobic Capacity/Spartan SGX Training – Thursday June 1st, 2023

Aerobic Capacity I Am Legend (12 Rounds for time) 3 × 600 Meter Run -30-50 Seconds Slower Than 1 Mile PR Pace- 3 × 200 Meter Run -0-15 Seconds Faster Than 1 Mile PR Pace- 3 × 500 Meter Run -15-35 Seconds Slower Than 1 Mile PR Pace- 3 ×…

2023 05 31

“Snow Summit” Aerobic Capacity/Spartan SGX Training – Tuesday May 30th, 2023

By: Kris LeSueur 0

Aerobic Capacity Snow Summit (Time) Row or Ski Conditioning 10 Rounds for Total Time: 3-6-9-12-15-18-21-24-27-30 Calories Rest 30 Seconds Between Rounds

2023 05 29

“VO2-1607” Aerobic Capacity/Spartan SGX WOD – Thursday May 25th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-1607 (6 Rounds for time) 600 Meter Run -3:00 Rest- 200 Meter Run -2:00 Rest- 500 Meter Run -3:00 Rest- 200 Meter Run -2:00 Rest- 200 Meter Run -0:15 Rest- 200 Meter Sprint -600m & 500m Runs: ~1 Mile PR Pace- -200m Runs: 30-45 Seconds Faster Than 1…

2023 05 24

“Pyramid Power” Aerobic Capacity/Spartan SGX WOD – Tuesday May 23rd, 2023

By: Kris LeSueur 0

Aerobic Capacity Pyramid Power (7 Rounds for distance) Row or Ski Conditioning For Total Meters: 1 Minute On, 1 Minute Rest 2 Minutes On, 2 Minutes Rest 3 Minutes On, 3 Minutes Rest 4 Minutes On, 4 Minutes Rest 3 Minutes On, 3 Minutes Rest 2 Minutes On, 2 Minutes…

2023 05 22

“LT-1503” CrossFit WOD – Thursday May 18th, 2023

By: Kris LeSueur 0

Aerobic Capacity LT-1503 (5 Rounds for distance) 5 Rounds: 5:00 Run - Moderate Pace -1:30 Rest Between Rounds- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-

2023 05 17

“Vortex” Aerobic Capacity/Spartan SGX WOD – Tuesday May 16th, 2023

By: Kris LeSueur 0

Aerobic Capacity Vortex (2 Rounds for calories) AMRAP 8: 60/48 Calorie Bike Max Calorie Ski Rest 4 Minutes AMRAP 8: 60/48 Calorie Ski Max Calorie Bike

2023 05 15

“VO2-416” Aerobic Capacity/Spartan SGX WOD – Thursday May 11th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-416 (6 Rounds for time) 3 Rounds: 400 Meter Run 100 Meter Walk 200 Meter Run -5:00 Rest Between Rounds- -All Runs: Very Fast Pace (20-40 Seconds Faster Than 1 Mile PR Pace)-

2023 05 10

“AT-1506” Aerobic Capacity/Spartan SGX Training – Thursday May 4th, 2023

By: Kris LeSueur 0

Aerobic Capacity AT-1506 (6 Rounds for time) 30:00 Easy Aerobic Run -5:00 Rest- Then, 6 Rounds: 200 Meter Run 200 Meter Recovery Jog -200s: 15-35 Seconds Slower Than 1 Mile PR Pace-

2023 05 03

“Shred the Gnar” Aerobic Capacity/Spartan SGX Training – Tuesday May 2nd, 2023

By: Kris LeSueur 0

Aerobic Capacity Shred the Gnar (Time) Ski Conditioning For Total Time: 1,000 Meters 800 Meters 600 Meters 400 Meters Rest 3 Minutes Between Sets

2023 05 01

“SPE-1502V2” Aerobic Capacity/Spartan SGX Training – Thursday April 27th, 2023

By: Kris LeSueur 0

Aerobic Capacity SPE-1502V2 (6 Rounds for time) 6 Rounds: 100 Meter Sprint Straight Into... 200 Meter Run -2:00 Rest Between Rounds- -200s: Very Fast Pace (20-40 Seconds Faster Than 1 Mile PR Pace)-

2023 04 26

Aerobic Capacity Workouts

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY CrossFit Preferred FREE!

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