CrossFit Preferred

“CompTrain Standard” CrossFit WOD – Monday January 16th, 2023

Strength Snatch (Squat Snatch) 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% Metcon CompTrain Standard (AMRAP…

2023 01 15

“Pit Stop” Spartan SGX WOD – Monday January 16th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Pit Stop (AMRAP - Rounds and Reps) AMRAP 20: 20 Slam Balls 15/12 Calorie Row 20 Single Dumbbell Thrusters 15/12 Calorie Bike 20 Alternating Dumbbell Snatches 15/12 Calorie Ski Dumbbell - 50 / 35 lb Spartan Finisher Stay Still (Weight) 3 Rounds for Quality: 1 Minute Weighted…

2023 01 15

“Double or Nothing” CrossFit WOD – Saturday January 14th, 2023

By: Kris LeSueur 0

Strength Max Strict HSPU (AMRAP - Reps) Snatch Squat Snatch Build to a 1RM Metcon Double or Nothing (Time) For Time: 30 Snatches 115 / 85 lb 200 Double Unders 1 Mile Run Time Cap: 20 Minutes

2023 01 13

“Chugga Chugga” Spartan SGX WOD – Saturday January 14th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Chugga Chugga (Time) 10 Rounds for Time [30 Minute Cap]: 20/16 Calorie Row* 10 Push-ups [Odd Rounds]: 1 Legless Rope Climb [Even Rounds]: 5 Sandbag Over-the-Shoulder Cleans (100 / 70 lb) *Must Be Completed Under 1 Minute *Every Second Over Adds 1 Push-up

2023 01 13

“Open 19.5” CrossFit WOD – Friday January 13th, 2023

By: Kris LeSueur 0

Strength Bench Press Build to a 1RM Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

2023 01 12

“Man in the Moon” CrossFit WOD – Thursday, January 12th, 2023

By: Kris LeSueur 0

Metcon Man in the Moon (Time) 10 RFT: 3 Box Jumps (30"/24") 6 Dumbbell Power Snatches 70 / 50 lb 9 Hand Release Push-ups 12/9 Calorie Bike

2023 01 11

“VO2-1610” Aerobic Capacity/Spartan SGX Training – Thursday January 12th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-1610 3 Rounds: 800 Meter Run - Fast Pace-5:00 Rest Between Rounds- -Fast Pace: 0-15 Seconds Slower Than 1 Mile PR Pace-

2023 01 11

“White Knuckles” Spartan SGX WOD – Wednesday January 11th, 2023

By: Kris LeSueur 0

Spartan SGX WOD White Knuckles (Time) For Time: 100 Dumbbell Box Step Overs On the Minute [Starting at 0:00]: 3 Dumbbell Clean and Jerks Dumbbells: 2 × 35 / 25 lb's Box: 24"/20" Spartan Finisher WSW For Time (Time) 3 Rounds for Time: 1:00 Wall Sit 15 Kettlebell Goblet Squats…

2023 01 10

“Lost in the Sauce” CrossFit WOD – Wednesday January 11th, 2023

By: Kris LeSueur 0

Strength Overhead Squat Build to a 1 Rep Max Metcon Lost in the Sauce (4 Rounds for reps) AMRAP 3: 400 Meter Row 21 Overhead Squats Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 18 Overhead Squats Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter…

2023 01 10

“Marston” CrossFit WOD – Tuesday January 10th, 2023

By: Kris LeSueur 0

Strength Deadlift Build to a 3 Rep Max Metcon Marston (AMRAP - Rounds and Reps) AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar Facing Burpees

2023 01 09

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