CrossFit Preferred

“Push the Button” CrossFit WOD – Thursday May 25th, 2023

Metcon Push the Button (AMRAP - Rounds and Reps) AMRAP 20: 18/15 Calorie Bike 12 Toes to Bar 9 Double Dumbbell Push Press 60ft. Double Dumbell Front Rack Lunge Dumbbell: 50 / 35 lb's

2023 05 24

“VO2-1607” Aerobic Capacity/Spartan SGX WOD – Thursday May 25th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-1607 (6 Rounds for time) 600 Meter Run -3:00 Rest- 200 Meter Run -2:00 Rest- 500 Meter Run -3:00 Rest- 200 Meter Run -2:00 Rest- 200 Meter Run -0:15 Rest- 200 Meter Sprint -600m & 500m Runs: ~1 Mile PR Pace- -200m Runs: 30-45 Seconds Faster Than 1…

2023 05 24

“Doubtfire” CrossFit WOD – Wednesday May 24th, 2023

By: Kris LeSueur 0

Strength Front Squat Set 1: 5 Front Squats @ 67% Set 2: 3 Front Squats @ 76% Set 3: 1 Front Squat @ 85% Set 4: 5 Front Squats @ 70% Set 5: 3 Front Squats @ 79% Set 6: 1 Front Squat @ 88%) Bench Press (Build To A…

2023 05 23

“Brake Fluid” Spartan SGX WOD – Wednesday May 24th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Brake Fluid (AMRAP - Rounds and Reps) AMRAP 18: 1,000/800 Meter Bike 100 Meter Kettlebell Farmer's Carry 2 Sandbag Over-the-Shoulder Cleans 1,000/800 Meter Bike 100 Meter Kettlebell Farmer's Carry 4 Sandbag Over-the-Shoulder Cleans 1,000/800 Meter Bike 100 Meter Kettlebell Farmer's Carry 6 Sandbag Over-the-Shoulder Cleans ... [Add…

2023 05 23

“Pyramid Power” Aerobic Capacity/Spartan SGX WOD – Tuesday May 23rd, 2023

By: Kris LeSueur 0

Aerobic Capacity Pyramid Power (7 Rounds for distance) Row or Ski Conditioning For Total Meters: 1 Minute On, 1 Minute Rest 2 Minutes On, 2 Minutes Rest 3 Minutes On, 3 Minutes Rest 4 Minutes On, 4 Minutes Rest 3 Minutes On, 3 Minutes Rest 2 Minutes On, 2 Minutes…

2023 05 22

“Here and There” CrossFit WOD – Tuesday May 23rd, 2023

By: Kris LeSueur 0

Strength Clean and Jerk For Time: 10 Clean & Jerks @ 55% 8 Clean & Jerks @ 63% 6 Clean & Jerks @ 72% 4 Clean & Jerks @ 80% 2 Clean & Jerks @ 88%) Clean and Jerk Ladder (Time) For Time: 10 Reps @ 55% 8 Reps @…

2023 05 22

“Overdrive” CrossFit WOD – Monday May 22, 2023

By: Kris LeSueur 0

Strength Legless Rope Climb (Time) For Time (10 Minute Cap): 10 Legless Rope Climbs (15ft.) Overhead Squat (Build To A Heavy Single) Metcon Overdrive (Time) 10-9-8-7-6-5-4-3-2-1: Overhead Squats 115 / 85 lb Burpee Box Jumps (24"/20") OHS <70% 1RM

2023 05 21

“The Mother Load” Spartan SGX WOD – Monday May 22nd, 2023

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGX Spartan SGX WOD The Mother Load (AMRAP - Rounds and Reps) AMRAP 20: 20/15 Calorie Bike 20 Alternating Dumbbell Snatches 20 Single Dumbbell Box Step-ups 20 Toes to Bar Dumbbell: 50 / 35 lb Box: (24"/20") Spartan Finisher Mandatory Mobility (No Measure) 10-15 Minutes -Shoulders…

2023 05 21

“Murph Prep Saturday” Spartan SGX WOD – May, 20th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Murph Prep Saturday (Time) For Time: 800 Meter Run 30 Pull-ups 60 Push-ups 90 Air Squats 400 Meter Run 20 Pull-ups 40 Push-ups 60 Air Squats 400 Meter Run 10 Pull-ups 20 Push-ups 30 Air Squats 800 Meter Run [Rx+]: Wear a Weight Vest (20 / 14…

2023 05 19

“DVB” CrossFit WOD – Saturday May 20th, 2023

By: Kris LeSueur 0

Strength Power Snatch 6 Sets: Set 1: 5 Power Snatches @ 50% Set 2: 3 Power Snatches @ 60% Set 3: 2 Power Snatches @ 70% Set 4: 1 Power Snatches @ 75% Set 5: 1 Power Snatches @ 80% Set 6: Max Power Snatches @ 85% Metcon DVB (Time)…

2023 05 19

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