CrossFit Preferred

“Shoplifter” Spartan SGX WOD – Saturday January 15th, 2022

Spartan SGX WOD Shoplifter (10 Rounds for time) On the 3:00 × 10 Rounds: 100 Meter Dumbbell Farmer's Carry (2 × 50 / 35 lb's) 15 AbMat Sit-ups 15 Kettlebell Swings (53 / 35 lb) Score - Sum total of all 10 rounds

2022 01 14

“Trouble” CrossFit WOD – Saturday January 15th, 2022

By: Kris LeSueur 0

Strength Clean and Jerk 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps @ 75% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 88% 1 Rep @ 88% Rest 1-3 Minutes Between All Sets. Metcon Triple Trouble Team…

2022 01 14

“CompTrain Standard” CrossFit WOD – Friday January 14th, 2022

By: Kris LeSueur 0

Strength Snatch [All Percentages Based Off 1RM Snatch] 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps @ 75% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 88% 1 Rep @ 88% Rest 1-3 Minutes Between All Sets.…

2022 01 13

“Rock Solid” CrossFit WOD – Thursday January 13th, 2022

By: Kris LeSueur 0

Metcon 1 Interference (7 Rounds for reps) 7 Sets x AMRAP 1: 12 Wallballs 20/14 lb (10/9ft.) Max Distance Double Dumbbell Overhead Walking Lunge Rest 30 Seconds Between Sets Dumbbells: 50 / 35 lb's Every completed 5 foot increment is 1 rep Metcon 2 Rock Solid (Time) Partner WOD Split…

2022 01 12

103. Ditch the All or Nothing Mindset

By: Kris LeSueur 0

https://youtu.be/qIJTRqmABlY Most of us want to tone up, get fit, build muscle, or reach some other health related goal. The problem is we live in a microwave society where we are expecting instant results. But the truth is that it takes time to make your changes sustainable. You need to…

2022 01 12

“LT-5009” Aerobic Capacity/Spartan SGX Training – Thursday January 13th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-5009 (12 Rounds for time) 4 Sets: 400 Meter Run -30 Seconds Rest- 400 Meter Run -30 Seconds Rest- 400 Meter Run -Rest 5 Minutes Between Sets- -400s: 5k Pace (30-50 Seconds Slower Than 1 Mile PR Pace)-

2022 01 12

“Three Strikes” CrossFit WOD – Wednesday January 12th, 2022

By: Kris LeSueur 0

Strength Deadlift [All Percentages Based Off 1RM Deadlift] 4 Sets of 5 @ 70% 1 Set of 5+ @ 70% Rest 1-3 Minutes Between Sets. Metcon Three Strikes (AMRAP - Rounds and Reps) AMRAP 12: 3 Dumbbell Front Squats 50 / 35 lb's 3 Chest To Bar Pull-ups 3 Box…

2022 01 11

“Kerosene” Spartan SGX WOD – Wednesday January 12th, 2022

By: Kris LeSueur 0

Spartan Strength Pull-ups 5 Sets: 65% of Max Pull-Ups Rest 1-2 Minutes Between Sets Spartan SGX WOD Kerosene (Time) 6 Rounds for Time: 400 Meter Run *Obstacle 1 Rope Climb *Alternate Between: 2 Tire Flips 20 Meter Atlas Stone Carry (93 / 73 lb) 100 Meter Bucket Carry (60 /…

2022 01 11

“Ski Slope” Aerobic Capacity/Spartan SGX WOD – Tuesday January 11th, 2022

By: Kris LeSueur 0

Aerobic Capacity Ski Slope (3 Rounds for time) 3 Rounds: 30 Calorie Ski 600 Meter Recovery Run Sprint pace on the ski erg with a 3-4 minute recovery run between efforts. Run should take no longer than 4 minutes to complete.

2022 01 10

“Bouncer” CrossFit WOD – Tuesday January 11th, 2022

By: Kris LeSueur 0

Strength Strict Press All Sets Based Off 1RM Strict Press 4 Sets of 5 @ 70% 1 Set of 5+ @ 70% Rest 1-3 Minutes Between Sets. Metcon Bouncer (Time) For Time [20 Minute Time Cap]: 100 Double Unders 2,000M Bike/1000M Row 300-ft. Handstand Walk 2,000M Bike/1000M Row 100 Double…

2022 01 10

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