CrossFit Preferred

“Cinderella” CrossFit WOD – Wednesday April 12th, 2023

Strength Bench Press 6 Sets: 8 Bench Press @ 75% Rest 1-2 Minutes Between Sets Metcon Cinderella (AMRAP - Rounds and Reps) AMRAP 15: 5 Handstand Push-ups 10 Toes to Bar 15 Wallballs 20 / 14 lb to 10/9ft.

2023 04 11

“Tosh Ski Sprints” Aerobic Capacity/Spartan SGX – Tuesday April 11th, 2023

By: Kris LeSueur 0

Aerobic Capacity Tosh Ski Sprints (Time) 3 Rounds For Time: 200 Meter Ski 400 Meter Ski 600 Meter Ski Rest 1:1 After Each Set

2023 04 10

“ESPN 8: The Ocho” CrossFit WOD – Tuesday April 11th, 2023

By: Kris LeSueur 0

Strength Clean and Jerk (Clean & Jerk 6 Sets: Set 1: 2 Clean & Jerks 82% Set 2: 2 Clean & Jerks 84% Set 3: 2 Clean & Jerks 86% Set 4: 2 Clean & Jerks 84% Set 5: 2 Clean & Jerks 86% Set 6: 2 Clean & Jerks…

2023 04 10

“Red Rover” CrossFit WOD – Monday April 10th, 2023

By: Kris LeSueur 0

Strength Overhead Squat 5 Sets: 5 Overhead Squats Rest 1-2 Minutes Between Sets *Start @ 65% 1RM & build Metcon Red Rover (Time) For Time: 750/700 Meter Row 50 Overhead Squats 95 / 65 lb 25 Bar-Facing Burpees

2023 04 09

“Crawling in the Dark” Spartan SGX WOD – Monday April 10th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Crawling in the Dark (Time) 5 Rounds For Time: 100 Meter Sandbag Carry 20 Meter Bear Crawl Bag Drag 10 Sandbag Front Squats 2 Rope Climbs Sandbag: 70 / 50 lb Spartan Finisher Pull-up - Lactate Clearance (AMRAP - Reps) 5 Rounds: 15 Seconds Strict Pull-ups (Max…

2023 04 09

“Sandy Cheeks” CrossFit WOD – Saturday April 8th, 2023

By: Kris LeSueur 0

Strength Front Squat 6 Sets: Set 1: 10 Front Squats @ 55% Set 2: 8 Front Squats @ 64% Set 3: 6 Front Squats @ 73% Set 4: 10 Front Squats @ 58% Set 5: 8 Front Squats @ 67% Set 6: 6 Front Squats @ 76% Rest 1-2 Minutes…

2023 04 07

“Where’s Waldo?” Spartan SGX WOD – Saturday April 8th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Where's Waldo? (Time) 5 Rounds for Time: 400 Meter Run 30 Kettlebell Swings (53 / 35 lb) 20 Kettlebell Reverse Lunges (53 / 35 lb) 100 Meter Dumbbell Farmer's Carry (2 × 50 / 35 lb)

2023 04 07

“Built DifferenT” CrossFit WOD – Friday April 7th, 2023

By: Kris LeSueur 0

Strength Power Clean (Power Clean 5 Sets: Set 1: 5 Power Cleans @ 70% Set 2: 5 Power Cleans @ 70% Set 3: 5 Power Cleans @ 70% Set 4: 5 Power Cleans @ 70% Set 5: Max Power Cleans @ 70% Rest 1-2 Minutes Between Sets. - Each set…

2023 04 06

“Level Testing” & “The Distance” CrossFit WOD – Thursday April 6th, 2023

By: Kris LeSueur 0

Metcon Grey Level Test (Time) For Time: 500M Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Metcon The Distance (AMRAP - Rounds and Reps) AMRAP 35: 800 Meter Run 30 Push-ups 1,000/900 Meter Bike

2023 04 05

“LT-405” Aerobic Capacity/Spartan SGX WOD – Thursday April 6th, 2023

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-

2023 04 05

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