CrossFit Preferred

“Bloody Mary” CrossFit WOD – Tuesday November 29th, 2022

Strength Snatch (Hang Squat Snatch On the 2:30 x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 78% Set 3: 2 Reps @ 78% Set 4: 2 Reps @ 83% Set 5: 1 Rep @ 86% Set 6: 1 Rep @ 86% *All Percentages Based…

2022 11 28

“Carry On” Spartan SGX WOD – Monday November 28th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Carry On (3 Rounds for reps) 3 Rounds for Max Reps: 1 Minute Dumbbell Burpee Deadlifts 1 Minute Box Jump Overs 1 Minute Kettlebell Goblet Squats 1 Minute Kettlebell Swings 1 Minute Calorie Row 1 Minute Rest Dumbbells: 2 × 50 / 35 lb's Kettlebell: 53 /…

2022 11 27

“Something or Other” CrossFit WOD – Monday November 28th, 2022

By: Kris LeSueur 0

Strength Overhead Squat (On the 2:30 x 6 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 73% Set 3: 2 Reps @ 75% Set 4: 6 Reps @ 73% Set 5: 4 Reps @ 75% Set 6: 2 Reps @ 78% *All Percentages Based Off 1RM…

2022 11 27

“Scarface” CrossFit WOD – Saturday November 26th, 2022

By: Kris LeSueur 0

Strength Snatch (Hang Squat Snatch On the 2:30 x 6 Sets: Sets 1-2: 2 Reps @ 73% Sets 3-4: 2 Reps @ 78% Sets 5-6: 1 Rep @ 83% *All Percentages Based Off 1RM Squat Snatch) Metcon Scarface (Time) For Time 2 Rounds: 8 Power Snatches 155 / 105 lb…

2022 11 25

“Helen Overboard” Spartan SGX WOD – Saturday November 26th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Helen Overboard (Time) For Time [35 Minute Cap]: 3 Rounds of 'Helen' 1000/800 Meter Row 2 Rounds of 'Helen' 1000/800 Meter Row 1 Round of 'Helen' [1 Round of 'Helen']: 400 Meter Run 21 Kettlebell Swings 53 / 35 lb 12 Pull-ups

2022 11 25

“CrossFit Games Open 12.4” CrossFit WOD – Friday November 25th, 2022

By: Kris LeSueur 0

Strength Push Jerk (On the 2:30 x 6 Sets: 3 Push Jerks @ 78-88% Metcon CrossFit Games Open 12.4 (AMRAP - Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups These are ring MU

2022 11 24

“The Gobbler” CrossFit WOD – Thursday November 24th, 2022

By: Kris LeSueur 0

Metcon The Gobbler (Time) Partner WOD For Time; run together split other work 200M Run 100 dubs/singles 200M Run 100 AbMat Sit-Ups 200M Run 100 Push Press 75/55 200M Run 100 Wallballs 200M Run 100 Burpees 200M Run 100 KB Swings 53/35 200M Run 100 Second Plank 200M Run 100…

2022 11 23

“Sick Joke” CrossFit WOD – Wednesday November 23rd, 2022

By: Kris LeSueur 0

Strength Deadlift (On the 3:00 x 5 Sets: 5 Reps @ 73% Metcon Sick Joke (Time) 10-9-8-7-6-5-4-3-2-1: Deadlifts 225 / 155 lb Handstand Push-ups After Each Round: 30ft. Handstand Walk Time Cap: 20 Minutes Scale: HS Walk - 3 Wall Walks Double DB Overhead Carry HSPU- Add AbMat Double DB…

2022 11 22

“Venom” Spartan SGX WOD – Wednesday November 23rd, 2022

By: Kris LeSueur 0

Spartan SGX WOD Venom (Time) 5 Rounds for Time: 400 Meter Run 12 Dumbbell Box Step Overs (24"/20") 20 Push-ups Dumbbells: 2 × 50 lb's / 35 lb's Spartan Finisher

2022 11 22

“Seventh Wonder” CrossFit WOD – Tuesday November 22nd, 2022

By: Kris LeSueur 0

Strength Front Squat (On the 2:30 x 6 Sets: Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 78% Set 3: 1 Rep @ 80% Set 4: 5 Reps @ 78% Set 5: 3 Reps @ 80% Set 6: 1 Rep @ 83%) Record set 6 weight. (83%) Metcon…

2022 11 21

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