CrossFit Preferred

“Don’t Tread on Me” Aerobic Capacity/Spartan SGX Training – Tuesday January 24th, 2023

Aerobic Capacity Don't Tread on Me (4 Rounds for distance) Assault/Echo Bike Conditioning For Total Distance: 8 Minutes On, Rest 4 Minutes 6 Minutes On, Rest 3 Minutes 4 Minutes On, Rest 2 Minutes 2 Minutes On

2023 01 23

“Semi-Pro” CrossFit WOD – Monday January 23rd, 2023

By: Kris LeSueur 0

Strength Bench Press On the 2:30 x 6 Sets: 5 Bench Press (58-68%) *Percentage Based Off 1RM Bench Press Metcon Semi-Pro (3 Rounds for reps) AMRAP 7: 1,500/1,200 Meter Row Max Bench Press Directly Into.. AMRAP 5: 1,000/800 Meter Row Max Bench Press Directly Into.. AMRAP 3: 500/400 Meter Row…

2023 01 22

“Gold Rush” Spartan SGX WOD – Monday January 23rd, 2023

By: Kris LeSueur 0

Spartan SGX WOD Gold Rush (Time) 3 Rounds for Time [25 Minute Cap]: 800 Meter Run 10 Burpee Pull-ups 10 Dumbbell Clean and Jerks (2 × 50 / 35 lb's) Spartan Finisher Wall Sit Wallballs (3 Rounds for reps) 3 Rounds: 1 Minute Wallball Wall Sit 1 Minute Max Wallballs…

2023 01 22

“Vanguard” Spartan SGX Training – Saturday January 21st, 2023

By: Kris LeSueur 0

Spartan SGX WOD Vanguard (4 Rounds for reps) 4 Rounds for Reps: 3 Minutes Max Calorie Bike 2 Minutes Max GHD Sit-ups or Weighted Sit-ups (25 / 15 lb) 1 Minute Max Rope Climbs Rest 1 Minute Between Rounds [Rx+]: Max Calorie Ski

2023 01 20

“Abbate” CrossFit WOD – Saturday January 21st, 2023

By: Kris LeSueur 0

Strength Clean and Jerk (Squat Clean & Jerk On the 2:30 x 6 Sets: Set 1: 2 Reps @ 68% Set 2: 2 Reps @ 73% Set 3: 1 Rep @ 78% Set 4: 1 Rep @ 76% Set 5: 1 Rep @ 81% Set 6: 1 Rep @ 83%…

2023 01 20

“Open 20.5” CrossFit WOD – Friday January 20th, 2023

By: Kris LeSueur 0

Strength Back 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% Metcon Crossfit Games Open 20.5…

2023 01 19

“Chicken Fried” CrossFit WOD – Thursday January 19th, 2023

By: Kris LeSueur 0

Metcon Chicken Fried (Time) Partner Wod. Split work; one works at a time. 12 Rounds For Time: 10 Kettlebell Swings 50 / 35 lb 4 Shuttle Runs 10 Burpee Box Jump Overs (24"/20") 4 Shuttle Runs 1 Shuttle Run = 25ft. Out + 25ft. Back (50ft. Total)

2023 01 18

“LT-1516” Aerobic Capacity/Spartan SGX Training – Thursday January 19th, 2023

By: Kris LeSueur 0

Aerobic Capacity LT-1516 (14 Rounds for time) Round 1 - 1600 Meter Run Round 2 - 1200 Meter Run Round 3 - 800 Meter Run Round 4 - 400 Meter Run -Each Run Alternates Between An Easy 200 Meter Jog and Fast 200 Meter Run (~1 Mile PR Pace)- After…

2023 01 18

“Head Over Heels” CrossFit WOD – Wednesday January 18th, 2023

By: Kris LeSueur 0

Strength Deadlift On the 3:00 x 3 Sets: 5 Reps @ 83% *Percentage Based Off 1RM Deadlift Metcon Head Over Heels (2 Rounds for reps) AMRAP 5: Max Toes to Bar On the Minute [Starting @ 0:00]: 9 Deadlifts Rest 2 Minutes AMRAP 5: Max Handstand Push-ups On the Minute…

2023 01 17

“Shoulder the Burden” Spartan SGX WOD – Wednesday January 18th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Shoulder the Burden (Time) 10-9-8-7-6-5-4-3-2-1: Brute Force Burpees Sandbag Box Step Overs (24"/20") [After Each Round]: 100 Meter Sandbag Carry Sandbag - 50 / 35 lb Spartan Finisher Bucket Carry (Time) For Time: 400 Meter Bucket Carry (60 lb / 40 lb) [Old Standard: Keep Off Shoulders]

2023 01 17

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