CrossFit Preferred

“Still Swingin” Spartan SGX WOD – Monday March 27th, 2023

Spartan SGX WOD Still Swingin' (AMRAP - Rounds and Reps) AMRAP 15: 3 Toes to Bar 3 Hand-Release Push-ups 3 Kettlebell Swings (53 / 35 lb) 6 Toes to Bar 6 Hand-Release Push-ups 6 Kettlebell Swings (53 / 35 lb) 9 Toes to Bar 9 Hand-Release Push-ups 9 Kettlebell Swings…

2023 03 26

“Macho Mile” CrossFit WOD – Saturday March 25th, 2023

By: Kris LeSueur 0

Strength Power Clean On the Minute x 10: 2 Power Cleans @ 70% Metcon Macho Mile (Time) 4 Rounds For Time: 400 Meter Run 3 Rounds of "Macho Man" 135 / 95 lb 1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks

2023 03 24

“Camouflaged” Spartan SGX WOD – Saturday March 25th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Camouflaged (5 Rounds for calories) AMRAP 2: 100 Meter Farmer's Carry (2 × 50 / 35 lb's) Max Calorie Bike Into... AMRAP 4: 200 Meter Bucket Carry (60 / 40 lb) Max Calorie Bike Into... AMRAP 6: 400 Meter Sandbag Carry (70 / 50 lb) Max Calorie…

2023 03 24

“Hallucinate” CrossFit WOD – Friday March 24th, 2023

By: Kris LeSueur 0

Strength Snatch (Squat Snatch Build to Heavy Single For The Day Metcon Hallucinate (AMRAP - Rounds and Reps) AMRAP 14: 2 Rope Climbs (15ft.) 4 Burpee Box Jumps (30"/24") 8 Dumbbell Snatches 70 / 50 lb

2023 03 23

“Life is a Highway” CrossFit WOD – Thursday March 23rd, 2023

By: Kris LeSueur 0

Metcon Life is a Highway (Time) Partner WOD 10 Rounds: 200m Run together 20 Wallballs 20 / 14 lb to 10/9ft.

2023 03 22

“1-Mile Run for Time” Aerobic Capacity/Spartan SGX WOD – Thursday March 23rd, 2023

By: Kris LeSueur 0

Aerobic Capacity 1 Mile Race Effort Warm-Up (No Measure) 2 Rounds: 100m Run at 1 Mile Goal Pace 200m Walk Into... 400m Run at 1 Mile Goal Pace -5:00 Rest- 200m Run at 1 Mile Goal Pace 400m Walk Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

2023 03 22

“Albacore” CrossFit WOD – Wednesday March 22nd, 2023

By: Kris LeSueur 0

Strength Bench Press On the 2:00 x 9 Sets:Set 1: 5 Reps @ 78%Set 2: 3 Reps @ 81%Set 3: 1 Rep @ 84%Set 4: 5 Reps @ 81%Set 5: 3 Reps @ 84%Set 6: 1 Rep @ 87%Set 7: 5 Reps @ 84%Set 8: 3 Reps @ 87%Set 9:…

2023 03 21

“Make or Break” Spartan SGX WOD – Wednesday March 22nd, 2023

By: Kris LeSueur 0

Spartan SGX WOD Make or Break (8 Rounds for reps) 2 Rounds: Max Effort Sandbag Hold (150 / 100 lb) Max Effort Dead Hang Max Effort Wall Sit (53 / 35 lb) Max Effort Static Dumbbell Hold (2 × 70 / 50 lb's) 200 Meter Recovery Run Between Each Hold…

2023 03 21

“Kinda” CrossFit WOD – Tuesday March 21st, 2023

By: Kris LeSueur 0

Strength Clean and Jerk (Build to a heavy single for today. ) Metcon Kinda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlifts 225 / 155 lb Dumbbell Hang Power Cleans 50 / 35 lb's Strict Handstand Push-ups Time Cap: 20 Minutes

2023 03 20

“In the Trenches” Aerobic Capacity/Spartan SGX WOD – Tuesday March 21st, 2023

By: Kris LeSueur 0

Aerobic Capacity In the Trenches Assault/Echo Bike Conditioning 3 Rounds:6 Minutes On3 Minutes Off

2023 03 20

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