CrossFit Preferred

Spartan SGXStrength/SkillDead Hang / Wall Sit3 Rounds: Round 1... 0:30 Dead Hang 0:30 Weighted Wall Sit Round 2... 1:00 Dead Hang 1:00 Weighted Wall Sit Round 3... 1:30 Dead Hang 1:30 Weighted Wall Sit Weight - 53#/35# KettlebellSpartan SGX WODChill Pill (Time)For Time: 3 Rounds of... 200m Run 10 Sandbag…

1900 01 01

Chill Pill

By: Kris LeSueur 0

Spartan SGXStrength/SkillDead Hang / Wall Sit3 Rounds: Round 1... 0:30 Dead Hang 0:30 Weighted Wall Sit (35#/25#) Round 2... 1:00 Dead Hang 1:00 Weighted Wall Sit Round 3... 1:30 Dead Hang 1:30 Weighted Wall Sit Directly Into... 0:30 Max Kettlebell Goblet Squats (53#/35#)Spartan SGX WODChill Pill (Time)For Time: 3 Rounds…

1900 01 01

Animal Box

By: Kris LeSueur 0

Spartan SGXStrength/SkillMetcon (No Measure)15:00 Low Intensity Obstacle PracticeSpartan SGX WODAnimal Box (AMRAP - Reps)3 Rounds: (:30 work / :30 rest each) Lateral Ape Walks Bear Crawls Crab Walks Plank Hold Spider-Man Pushup Crawl Score = Total Reps from slowest round

1900 01 01

Ride the Lightning

By: Kris LeSueur 0

Spartan SGXConditioningRow Conditioning (3 Rounds for time)3 Rounds, Each for Time: 20/16 Calorie Row 12 Burpees Over Rower 20/16 Calorie Row 1:00 Rest Between RoundsSpartan SGX WODRide the Lightning (AMRAP - Rounds and Reps)10:00 AMRAP: 10 Jump Squats 20 10m Shuttle Sprints :30 Dead Hang* 20 V-Ups 10 Spider-Man Pushups…

1900 01 01

Ride the Lightning

By: Kris LeSueur 0

1900 01 01

Reach for the Sky

By: Kris LeSueur 0

Spartan SGXStrength/SkillTurkish Get Up (Heavy 2)0:00-4:00 - Light/Moderate set(s) of 6 (3 per side) 4:00-8:00 - Moderate/Heavy set(s) of 4 (2 per side) 8:00-12:00 - Heavy set(s) of 2 (1 per side)Spartan SGX WODReach for the Sky (Time)3 Rounds for Time: 400m Run :30 Dead Hang* 20 Kettlebell Sumo Deadlift…

1900 01 01

Inflation

By: Kris LeSueur 0

Spartan SGXStrength/SkillWall Sit Wednesday II (AMRAP - Reps)4 Rounds: 1:00 Wall Sit (35#/26# KB) 0:30 Max Goblet Squats (53#/35# KB) -1:30 Rest-Inflation (AMRAP - Rounds and Reps)16:00 AMRAP 50m Dumbbell Farmer's Carry (50#/35#) 25/20 Calorie Row 12 Sandbag Squats (75#/50#) 6 Dumbbell Box Step Ups (24"/20")

1900 01 01

Inflation

By: Kris LeSueur 0

1900 01 01

10k Run

By: Kris LeSueur 0

Spartan SGXSpartan SGX WOD10k Run (Time)Max Effort 10k Run

1900 01 01

Heartthrob

By: Kris LeSueur 0

Spartan SGXStrength/SkillDead Hang / Shoulder Taps3 Rounds: In 2:00 Window Max Dead Hang 2 Shoulder Taps every :10 1:00 Rest *One attempt, in time remaining if broken before 2:00... Max Hand-Release Pushups (Round 1) Max V-Ups (Round 2) Max Wall Sit (Round 3)Spartan SGX WODHeartthrob (Time)For Time: 50 Calorie Row…

1900 01 01

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TRY CrossFit Preferred FREE!

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