CrossFit Preferred

“Get Charged” Spartan SGX WOD – Wednesday February 22nd, 2023

Spartan SGX WOD Get Charged For Time: 800 Meter Run Into... 12-10-8-6-4 Sandbag Over-the-Shoulder Cleans (70 / 50 lb) Box Jump Overs (30"/24") Into... 800 Meter Run [Rx+]: Sandbag: 100 / 70 lb

2023 02 21

“Between the Lines” Aerobic Capacity/Spartan SGX WOD – Tuesday February 21st, 2023

By: Kris LeSueur 0

Aerobic Capacity Between the Lines 10 Rounds for Time: 12/9 Calorie Bike 10-9-8-7-6-5-4-3-2-1 Shuttle Runs Time Cap: 18 Minutes

2023 02 20

“Josh” CrossFit WOD – Tuesday February 21st, 2023

By: Kris LeSueur 0

Metcon Josh For Time: 21 Overhead Squats (95/65 lb) 42 Pull-Ups 15 Overhead Squats (95/65 lb) 30 Pull-Ups 9 Overhead Squats (95/65 lb) 18 Pull-Ups Strength Overhead Squat Heavy set of 5 Barbell comes from the floor.

2023 02 20

“Row Back” Spartan SGX WOD – Monday February 20th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Row Back On the 2:00 × 10 Rounds: 250/200 Meter Row Max RepsOdd Rounds: GHD Sit-ups or Weighted Sit-ups (25 / 15 lb) Even Rounds: Dumbbell Snatches (50 / 35 lb) Spartan Finisher Shoulder Press - Lactate Clearance 5 Rounds: 12 Seconds Plate Shoulder Press (Max Effort)…

2023 02 20

“Dinosaur” CrossFit WOD – Monday February 20th, 2023

By: Kris LeSueur 0

Strength Deadlift Deadstop Deadlifts On the 2:00 x 9 Sets: 5-5-5-4-4-4-3-3-3 *Start at 65% & Build Metcon Dinosaur For Time: 45 Toes to Bar 45 Kettlebell Jerks 53 / 35 lb's 45 Deadlifts 225 / 155 lb 45 Handstand Push-upsTime Cap: 15 Minutes

2023 02 19

“Open Mind” CrossFit WOD – Saturday February 18th, 2023

By: Kris LeSueur 0

Strength Push Jerk On the Minute x 10: 2 Push Jerks Start around 65% - you do not need to build with every set. Metcon Open Mind 10 Rounds For Time: 7 Push Jerks 135 / 95 lb 7 Burpee Box Jumps (24"/20") 200 Meter Run Time Cap: 25 Minutes

2023 02 17

“Don’t Wanna Let You Go” Spartan SGX WOD – Saturday February 18th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Don't Wanna Let You Go For Time: 5 Minute Dead Hang**2 Shoulder Taps Every 10 Seconds [At 0:00 & Every Break]: 10 Sandbag Box Step-ups 15/12 Calorie Bike Sandbag: 50 / 35 lb Box: 24"/20"

2023 02 17

“CrossFit Games Open 14.4 and 23.1” CrossFit WOD – Friday February 17th, 2023

By: Kris LeSueur 0

CrossFit Open Time!! CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) 14 minutes of:…

2023 02 16

“GOAT” CrossFit WOD – Thursday, February 16th, 2023

By: Kris LeSueur 0

GOAT On the Minute x 12 Odd Minutes: Movement 1 Even Minutes: Movement 2 "Goat" is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today.…

2023 02 15

“AT-1504” Aerobic Capacity/Spartan SGX Training – Thursday February 16th, 2023

By: Kris LeSueur 0

Aerobic Capacity AT-1504 30:00 Aerobic Threshold Run -Run Includes 8 × 0:30 Fast Surges Within 30:00- -Fast Surges Must Be At Least 1:00 Apart-

2023 02 15

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