CrossFit Preferred

“LT-1503” CrossFit WOD – Thursday May 18th, 2023

Aerobic Capacity LT-1503 (5 Rounds for distance) 5 Rounds: 5:00 Run - Moderate Pace -1:30 Rest Between Rounds- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-

2023 05 17

“Right Where It Hurts” Spartan SGX WOD – Wednesday May 17th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Right Where It Hurts (Time) 3 Rounds for Time: 1 Minute Dead Hang* 30 Kettlebell Swings (53 / 35 lb) 50 Ab Reps** *2 Shoulder Taps Every 10 Seconds *Every Break: 10 Burpees **Round 1: GHD Sit-ups or Weighted Sit-ups (25 / 15 lb) Rounds 2: V-Ups…

2023 05 16

“Road Kill” CrossFit WOD – Wednesday May 17th, 2023

By: Kris LeSueur 0

Strength Power Clean 4 Sets: Set 1: 5 Power Cleans @ 50% Set 2: 3 Power Cleans @ 60% Set 3: 1 Power Cleans @ 70% Set 4: Max Power Cleans @ 75% Rest 1 minute between sets ) Strict Press (Build To A Heavy Single) Metcon Road Kill 2023…

2023 05 16

“Jump Around” CrossFit WOD – Tuesday May 16th, 2023

By: Kris LeSueur 0

Strength Snatch (Squat Snatch) 6 Sets: Set 1: 2 Snatches @ 79% Set 2: 2 Snatches @ 81% Set 3: 2 Snatches @ 83% Set 4: 2 Snatches @ 81% Set 5: 2 Snatches @ 83% Set 6: 2 Snatches @ 85% 1 minute rest between sets. ) Metcon Jump…

2023 05 15

“Vortex” Aerobic Capacity/Spartan SGX WOD – Tuesday May 16th, 2023

By: Kris LeSueur 0

Aerobic Capacity Vortex (2 Rounds for calories) AMRAP 8: 60/48 Calorie Bike Max Calorie Ski Rest 4 Minutes AMRAP 8: 60/48 Calorie Ski Max Calorie Bike

2023 05 15

“Ante Up” CrossFit WOD – Monday May 15th, 2023

By: Kris LeSueur 0

Strength Back Squat (Build To A Heavy Set Of 3) Ante Up (AMRAP - Rounds and Reps) AMRAP 15: 6 Toes to Bar 30 Double Unders 1-2-3...Dumbbell Squats Dumbbells: 50 / 35 lb's Grunt Work 5/15 (Time) For Time: 55 Bench Press @ 65% 1RM [Every Break]: 1 Legless Rope…

2023 05 14

“Free Bird” Spartan SGX WOD – Monday May 15th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Free Bird (Time) 2 Rounds for Time: 100 Meter Farmer's Carry 70 / 50 lb's 50/40 Calorie Row 25 Burpee Box Jump Overs (24"/20") Spartan Finisher Weight Vest 800 (Time) For Time: 800 Meter Run w/ Weight Vest (20 / 14 lb) If no weight vest, run…

2023 05 14

“Murph Prep Saturday” Spartan SGX WOD – Saturday May 13th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Murph Prep Saturday (3 Rounds for reps) 12 Rounds × AMRAP 2: 200 Meter Run Max Reps Rounds 1-4-7-10: Pull-ups Rounds 2-5-8-11: Push-ups Rounds 3-6-9-12: Air Squats Rest 1 Minute Between Rounds [Rx+]: Wear a 20 / 14 lb Weight Vest

2023 05 12

“Box Office” CrossFit WOD – Saturday May 13th, 2023

By: Kris LeSueur 0

Strength Back Squat 6 Sets: Set 1: 6 Back Squats @ 67% Set 2: 4 Back Squats @ 76% Set 3: 2 Back Squats @ 85% Set 4: 6 Back Squats @ 70% Set 5: 4 Back Squats @ 79% Set 6: 2 Back Squats @ 88%) Metcon Box Office…

2023 05 12

“Double Time” CrossFit WOD – Friday May 12th, 2023

By: Kris LeSueur 0

Strength Power Snatch 6 Sets: Set 1: 5 Power Snatches @ 65% Set 2: 5 Power Snatches @ 73% Set 3: 5 Power Snatches @ 78% Set 4: 5 Power Snatches @ 78% Set 5: 5 Power Snatches @ 78% Set 6: Max Power Snatches @ 78% All reps are…

2023 05 11

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