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Door Left Open

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Door Left Open (AMRAP – Rounds and Reps)

AMRAP 15:

20/16 Calorie Row

15 Kettlebell Goblet Squats (70 / 53 lb)

10 Box Jumps (30″/24″)

1 Rope Climb

Spartan Finisher

Midline Stamina (3 Rounds for reps)

3 Rounds × AMRAP 2:

1 Minute Double Dumbbell Front Rack Hold (2 × 50 / 35 lb’s)

1 Minute Max Toes to Bar

Rest 1 Minute Between Rounds
The toes to bar do not need to be completed unbroken. Break as needed during that minute.

Score: Enter toes to bar reps for each round. Overall score will be total reps.

Spark Plug

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CrossFit Preferred – Spartan SGX

Aerobic Capacity

Spark Plug (3 Rounds for calories)

Assault/Echo Bike Conditioning

3 Rounds for Calories:

3 Minutes – Moderate

Rest 90 Seconds

90 Seconds – Moderate/Fast

Rest 90 Seconds

45 Seconds – Fast

Rest 90 Seconds

15 Seconds – Sprint

[Rest 90 Seconds Between Rounds]

“Over the Top” CrossFit WOD – Monday August 8th, 2022

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Metcon

Over The Top (Time)

5 Rounds For Time:

30/21 Calorie Row

5 Dumbbell Box Step Overs

30 AbMat Sit-ups

5 Dumbbell Box Step Overs

Dumbbells: 50 / 35 lb’s

Box: (24″/20″)

Metcon (No Measure)

Beast Accessory

3-4 Sets:

A. Ring Plank Hold (60-90 Seconds)

B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)

C. 8-12 Seated Dumbbell Reverse Fly

“31 Heroes” CrossFit WOD – Saturday August 6th, 2022

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Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

“Level Testing” CrossFit WOD – Thursday August 4th, 2022

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Metcon

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

“Put it in Reverse” CrossFit WOD – Wednesday August 3rd, 2022

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Strength

Bench Press (5X2)

Bench Press 5X2 for Total Load (5 Rounds for weight)

For Total Load:

5 Sets of 2

Metcon

Put It In Reverse (AMRAP – Rounds and Reps)

AMRAP 12:

2-4-6-8-10….

Hand Release Push-ups

Bike Calories

Dumbbell Front Rack Reverse Lunges

Dumbbells: 50 / 35 lb’s

Metcon (No Measure)

Beast Accessory

3-4 Sets of 8-12 Reps:

A. 8-12 Weighted Russian Twists

B. 8-12 Supermans

C. 8-12 Banded Face Pulls