CrossFit Preferred

“Dream Team” Spartan SGX WOD – Saturday March 18th, 2023

Spartan SGX WOD Dream Team Teams of 2 AMRAP 25:[PARTNER 1]:4 Strict Pull-ups6 Brute Force Burpees (50 / 35 lb)8 Sandbag Box Step-ups (24"/20") [PARTNER 2]:200 Meter Run100 Meter Dumbbell Farmer's Carry (2 × 50 / 35 lb's)

2023 03 17

“2023 Quarterfinals 3 & 4” CrossFit WOD – Saturday March 18th, 2023

By: Kris LeSueur 0

Quarterfinals Test 3 5 Rounds For Time:5 Burpee Box Jump-Overs (30"/24")1 Clean and Jerk *Add 1 Clean & Jerk After Each Round *Barbell: 275 / 185 lb *Time Cap: 10 Minutes Quarterfinals 4 2023 AMRAP 20:1,000 Meter Row50 GHD Sit-Ups Or Wallball GHD modification500 Meter Row25 V-Ups

2023 03 17

“2023 Quarterfinals 1 & 2” CrossFit WOD – Friday March 17th, 2023

By: Kris LeSueur 0

Quarterfinals Test 1 For Time: 9 Front Squats (Weight 1)9 Handstand Walks (25 Feet)15 Front Squats (Weight 2)15 Ring Muscle-Ups21 Front Squats (Weight 3)21 Chest-To-Wall Handstand Push-ups Weight 1: 225 / 155 lbWeight 2: 185 / 125 lbWeight 3: 135 / 95 lb Time cap: 15 Minutes Quarterfinals 2 2023 Quarterfinals…

2023 03 17

“Intergalactic” CrossFit WOD – Thursday March 16th, 2023

By: Kris LeSueur 0

Intergalactic For Time: 1000-800-600-400-200 Meter Run75-60-45-30-15 Air Squats

2023 03 15

“AT-1505” Aerobic Capacity/Spartan SGX WOD – Thursday March 16th, 2023

By: Kris LeSueur 0

Aerobic Capacity AT-1505 30:00 Easy Aerobic Run -5:00 Rest- Then,5 Rounds:100 Meter Sprint -2:00 Rest Between Sprints-

2023 03 15

“Duck, Duck, Goose” CrossFit WOD – Wednesday March 15th, 2023

By: Kris LeSueur 0

Strength Jerk Complex On the Minute x 10 Sets: 1 Push Jerk 1 Split Jerk - Use the same weight across all sets. - Barbell should be taken from a rack. - Both reps should be completed before re-racking the bar or dropping it. - Aim for somewhere between 65-75%…

2023 03 14

“I Am Machine” Aerobic Capacity/Spartan SGX WOD – Tuesday March 14th, 2023

By: Kris LeSueur 0

Aerobic Capacity I Am Machine For Time: 5k/4k BikeEvery 2 Minutes [Starting at 0:00]: 250/200 Meter Ski

2023 03 13

“Lead Foot” CrossFit WOD – Tuesday March 14th, 2023

By: Kris LeSueur 0

Strength Clean Complex EMOM 10:00 On the Minute x 10 Sets: 1 Power Clean 1 Hang Squat Clean - Athletes should aim to use the same weight across. - Both reps should be completed before putting the bar down. - Somewhere between 65-75% of your 1RM clean is a great…

2023 03 13

“Play Ball” CrossFit WOD – Monday March 13th, 2023

By: Kris LeSueur 0

Strength Snatch Complex On the 1:30 x 10 Sets: 1 Snatch High Pull 1 Power Snatch 1 Low Hang Squat Snatch - Use the same weight across all 10 sets. - Aim for somewhere between 65-75% of your 1RM snatch Metcon Play Ball 3 Rounds: 10 Power Snatches (115/80) 20…

2023 03 12

“Up Down” CrossFit WOD – Monday March 13th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Up Down 4 Rounds for Time: 800-600-400-200 Meter Row 40-30-20-10 Dumbbell Reps (2 × 50 / 35 lb's) 4-3-2-1 Rope Climbs Round 1: Deadlifts Round 2: Bench Press Round 3: Front Squats Round 4: Thrusters Spartan Finisher Floor Press - Lactate Tolerance 5 Rounds: 20 Seconds Plate…

2023 03 12

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