CrossFit Preferred

“Pinnacle Peak” Aerobic Capacity/Spartan SGX Training – Tuesday July 19th, 2022

Aerobic Capacity Pinnacle Peak (AMRAP - Reps) On the Minute × 20 [10 Rounds]: Minute 1: Max Ski Calories Minute 2: Max 10-Meter Shuttle Runs

2022 07 18

“Macho Minute” CrossFit WOD – Monday July 18th, 2022

By: Kris LeSueur 0

Strength Push Press (5X3) For total load Push Press 5X3 for load (5 Rounds for weight) For Total Load: 5 Sets of 3 Metcon Macho Minute (AMRAP - Reps) On the Minute x 15: 3 Power Cleans 3 Front Squats 3 Push Jerks Max Bar-Facing Burpees Barbell: 135 / 95…

2022 07 17

“Turbocharger” Spartan SGX WOD – Monday July 18th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Turbocharger (5 Rounds for reps) 5 Rounds for Reps: 1 Minute Max Sandbag Box Step-ups 1 Minute Max Calorie Bike 1 Minute Max Rope Climbs 1 Minute Rest Sandbag: 50 / 35 lb Box: 24"/20" Spartan Finisher Turkish Delight (No Measure) Not for Time: 30 Weighted Sit-ups…

2022 07 17

“Man of Steel” Spartan SGX WOD – Saturday July 16th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Man of Steel (Time) 10 Rounds for Time: 100 Meter Farmer's Carry 3 Dumbbell Man Makers 500 Meter Bike Dumbbells: 2 × 50 / 35 lb's

2022 07 15

“Uphill Battle” CrossFit WOD – Saturday July 16th, 2022

By: Kris LeSueur 0

Strength Bench Press (5X3) For Total Load: 5 Sets of 3 Bench Press For Total Load: (5 Rounds for weight) For Total Load: 5 Sets of 3 Uphill Battle (AMRAP - Rounds and Reps) AMRAP 15 Buy-In: 1 Mile Run In Remaining Time... 2 Push-ups 2 Wallballs 4 Push-ups 4…

2022 07 15

“NoPull” CrossFit WOD – Friday July 15th, 2022

By: Kris LeSueur 0

Strength Weighted Pull Up 5X3 (5 Rounds for weight) For total load Metcon NoPull (Time) 5 Rounds For Time: 400/300 Meter Row 2 Rope Climbs (15ft.) 10 Power Snatches 95 / 65 lb Time Cap: 20 Minutes Metcon (No Measure) Beast Accessory 3-4 Sets of 8-12 Reps: A. Supinated Grip…

2022 07 14

“Swingtime” CrossFit WOD – Thursday July 14th, 2022

By: Kris LeSueur 0

Strength Lunge + Handstand Push-up (Time) For Time: 100ft. Dumbbell Front Rack Lunge 21 Handstand Push-ups 100ft. Dumbbell Front Rack Lunge 15 Handstand Push-ups 100ft. Dumbbell Front Rack Lunge 9 Handstand Push-ups Dumbbells: 50 / 35 lb's Metcon Swingtime (AMRAP - Rounds and Reps) Partner WOD AMRAP 18 Swap every…

2022 07 13

“LT-1523” Aerobic Capacity/Spartan SGX Training – Thursday July 14th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-1523 (20 Rounds for time) 4 Sets: 800 Meter Run -1:00 Rest- 4 × 150 Meter Run -0:30 Rest Between Runs- -No Additional Rest Between Sets- -800s: 30-50 Seconds Slower Than 1 Mile PR Pace- -150s: 60-80 Seconds Slower Than 1 Mile PR Pace-

2022 07 13

“The Admiral” CrossFit WOD – Wednesday July 13th, 2022

By: Kris LeSueur 0

Strength Front Squat (5X3) For Total Load: 5 Sets of 3 Front squat total load 7-13 (3 Rounds for weight) Front Squat For Total Load: 5 Sets of 3 Metcon The Admiral (Time) 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats 155 / 105 lb 20 Box Jumps…

2022 07 12

“Stone Age” Spartan SGX WOD – Wednesday July 13th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Stone Age (4 Rounds for reps) 4 Rounds × AMRAP 4: 30/24 Calorie Row 20 Meter Atlas Stone Carry (93 / 73 lb) 15 Shuttle Runs Max Toes to Bar Rest 2 Minutes Between Rounds 1 Shuttle Run = 10 Meters Score: Total Toes to Bar completed…

2022 07 12

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