CrossFit Preferred

“Def Jam” CrossFit WOD – Saturday March 11th, 2023

Strength Max Inch Deficit HSPU Set of 3 For Max Deficit - Stack up plates as high as you can and complete a set of 3 strict deficit handstand push-ups. - If you complete your 3 HSPU at 6 inches, your score is 6. - If you cannot complete…

2023 03 10

“Deka 2K” Spartan SGX WOD – Saturday March 11th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Deka 2K For Time: 200 Meter Run, 30 Single-Dumbbell Reverse Lunges (50 / 35 lb) 200 Meter Run, 500 Meter Row 200 Meter Run, 20 Box Jump Overs (24"/20") 200 Meter Run, 25 Wall Ball Sit-ups (20 / 14 lb) 200 Meter Run, 500 Meter Ski 200…

2023 03 10

“Tug-O-War” CrossFit WOD – Friday March 10th, 2023

By: Kris LeSueur 0

Strength Power Clean Build To A Heavy Set of 3 Metcon Tug-O-War 5 Rounds For Time: 20 Chest to Bar Pull-ups 5-4-3-2-1 Clean & Jerks 225 / 155 lb Time Cap: 15 Minutes

2023 03 09

“Gonna Make You Sweat” CrossFit WOD – Thursday March 9th, 2023

By: Kris LeSueur 0

Metcon Gonna Make You Sweat Partner Wod: One works at a time. Split reps as you choose. For Time: 100 Burpees 100 Kettlebell Swings 53 / 35 lb 100 Box Jumps 24/20 100 Push-ups 100 Calorie Bike 100 AbMat Sit-ups 100 Air Squats

2023 03 08

“LT-1519” Aerobic Capacity/Spartan SGX WOD – Thursday March 9th, 2023

By: Kris LeSueur 0

Aerobic Capacity LT-1519 3 Sets: 800 Meter Run -3:00 Rest- 400 Meter Run -3:00 Rest- 200 Meter Run-5:00 Rest Between Sets- -800s: 15-35 Seconds Slower Than 1 Mile PR Pace- -400s: ~1 Mile PR Pace- -200s: 30-50 Seconds Faster Than 1 Mile PR Pace-

2023 03 08

“Keeping Tabs” Spartan SGX WOD – Wednesday March 8th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Keeping Tabs Tabata Intervals 1. Kettlebell Swings (53 / 35 lb) 2. Burpees over Rower 3. Row Calories 4. Push-ups 5. AbMat Sit-ups Rest 1 Minute Between Each Tabata

2023 03 07

“Amanda” CrossFit WOD – Wednesday March 8th, 2023

By: Kris LeSueur 0

Strength Weighted Pull-ups Weighted Strict Pull-up Build To A Heavy Set of 3 Metcon Amanda 9-7-5 reps for time of: Muscle-ups Squat snatches

2023 03 07

“Shuttle Bus” Aerobic Capacity/Spartan SGX WOD – Tuesday March 7th, 2023

By: Kris LeSueur 0

Aerobic Capacity Shuttle Bus 5 Rounds [20 Minute Cap]: 18 Shuttle RunsRest 1:1

2023 03 06

“Skill Saw” CrossFit WOD – Tuesday March 7th, 2023

By: Kris LeSueur 0

Strength Hang Power Clean Build To A Heavy Single Metcon Skill Saw AMRAP 12: 2,000/1,800 Meter Row 150 Double Unders Max Distance Handstand Walk

2023 03 06

“Prickly Pear” Spartan SGX WOD – Monday March 6th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Prickly Pear For Time [20 Minute Cap]: 2,000 Meter Bike Directly Into... 3 Rounds: 200 Meter Sandbag Carry 5 Brute Force Burpees 50ft Sandbag Walking Lunge Directly Into... 2,000 Meter Bike Sandbag: 70 / 50 lb Spartan Finisher Core - Lactate Clearance 5 Rounds: 12 Seconds Russian…

2023 03 05

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY CrossFit Preferred FREE!

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