CrossFit Preferred

“I Am Legend” Aerobic Capacity/Spartan SGX Training – Thursday June 2nd, 2022

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 ×…

2022 06 01

“Finishing Kick” Aerobic Capacity/Spartan SGX Training – Tuesday May 31st, 2022

By: Kris LeSueur 0

Aerobic Capacity Finishing Kick (5 Rounds for calories) Echo Bike Conditioning 5 Rounds for Max Calories: 1 Minute Sprint [Rest 4 Minutes Between Rounds]

2022 05 30

“VO2-1607” Aerobic Capacity/Spartan SGX Training – Thursday May 26th, 2022

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…

2022 05 25

“Blizzard” Aerobic Capacity/Spartan SGX Training – Tuesday May 24th, 2022

By: Kris LeSueur 0

Aerobic Capacity Blizzard (3 Rounds for calories) [3 SETS] 6 Rounds: 30 Seconds - Fast Pace 30 Seconds - Recovery Pace [Rest 3 Minutes Between Sets] [Alternate Sets Between Row, Bike and Ski]

2022 05 23

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

By: Kris LeSueur 0

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

Aerobic Capacity Workouts

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

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TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES