CrossFit Preferred

“Pit Stop” Spartan SGX WOD – Wednesday January 5th, 2022

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 Kettlebell Holds (Weight) 5 Rounds: 0:20 Double Kettlebell Farmers Carry…

2022 01 04

“Acid Bath” Aerobic Capacity/Spartan SGX WOD – Tuesday January 4th, 2022

By: Kris LeSueur 0

Aerobic Capacity Acid Bath (Time) For Time: 500 Meter Ski 500 Meter Row 1000 Meter Bike [Time Cap: Men - 6:00, Women - 7:00]

2022 01 03

“Opening Up” CrossFit WOD – Tuesday January 4th, 2022

By: Kris LeSueur 0

Gymnastics/Strength Kipping HSPU 3:00 (AMRAP - Reps) AMRAP 3: Kipping Handstand Push-ups KIPPING HANDSTAND PUSH-UPS - Use Riser - Box Handstand Push-ups - Double Dumbbell Push Presses Strict Press 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Rest 1-2 Minutes Between Sets. Metcon Opening Up (AMRAP…

2022 01 03

“Sand Dweller” Spartan SGX WOD – Monday January 3rd, 2022

By: Kris LeSueur 0

Spartan SGX WOD Sand Dweller (Time) For Time: 400 Meter Sandbag Run 50 AbMat Sit-ups 400 Meter Sandbag Run 35 AbMat Sit-ups 400 Meter Sandbag Run 20 AbMat Sit-ups Sandbag - 50 / 35 lb Spartan Finisher Grip (Time) Accumulate 3:00 of a Dead Hang Every Break - 100' Double…

2022 01 02

What the Helen? CrossFit WOD – Monday January 3rd, 2022

By: Kris LeSueur 0

Strength Back Squat 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Rest 1-2 Minutes Between Sets. Metcon What the Helen? (Time) For Time: 1,200 Meter Row/2400M Bike/ 1000M Run 63 Kettlebell Swings 53 / 35 lb 36 Pull-ups Bar MU 3:00 (AMRAP - Reps) AMRAP 3…

2022 01 02

“Deka 2k22” Spartan SGX WOD – Saturday January 1st, 2022

By: Kris LeSueur 0

Spartan SGX WOD Deka 2k22 (Time) For Time: 200 Meter Run, 30 Single-Dumbbell Reverse Lunges (50 / 35 lb) 200 Meter Run, 500 Meter Row 200 Meter Run, 20 Box Jump Overs (24"/20") 200 Meter Run, 25 Wall Ball Sit-Ups (20 / 14 lb) 200 Meter Run, 500 Meter Ski…

2021 12 31

“I’m Feeling ’22′” CrossFit WOD – Saturday January 1st, 2022

By: Kris LeSueur 0

Happy New Year! Start 2022 off with a great workout! Strength Clean and Jerk [All Percentages Based Off 1RM C&J] 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps @ 75% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep…

2021 12 31

“Midnight Train” CrossFit WOD – Friday December 31st, 2021

By: Kris LeSueur 0

Strength Snatch [All Percentages Based Off 1RM Snatch] 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps @ 75% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 88% Build to Heavy Single (2 Misses Allowed) Rest 1-3 Minutes…

2021 12 30

“Don’t Stop” CrossFit WOD – Thursday December 30th, 2021

By: Kris LeSueur 0

Metcon Don't Stop Partner (Time) Partner Wod 10 rounds (relay) 12 Cal Bike 10 DB Snatch 50/35 8 Rounds (relay) 15 KB Swings 53/35 12 Hand Release Push-Ups 6 Rounds (relay) 20 DB Overhead Lunges 50/35 20 AbMat Sit-Ups

2021 12 29

“STE-1501V2” Aerobic Capacity/Spartan SGX Training – Thursday December 30th, 2021

By: Kris LeSueur 0

Aerobic Capacity STE-1501V2 (6 Rounds for time) 6 Rounds: 50 Meter Sprint Straight Into... 300 Meter Run -3:00 Rest Between Rounds- -300s: 30-50 Seconds Slower Than 1 Mile PR Pace-

2021 12 29

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