CrossFit Preferred

“Blade Rider” Aerobic Capacity/Spartan SGX WOD – Tuesday July 12th, 2022

Aerobic Capacity Blade Rider (4 Rounds for calories) Assault/Echo Bike Conditioning 3 Sets: 2 Minutes - Moderate Pace 90 Seconds - Easy Pace [2 Minutes Rest After 3 Sets] 3 Sets: 40 Seconds - Fast Pace 90 Seconds - Easy Pace [2 Minutes Rest After 3 Sets] 3 Sets: 2…

2022 07 11

“Angry Annie” CrossFit WOD – Tuesday July 12th, 2022

By: Kris LeSueur 0

Metcon Angry Annie (Time) For Time: 50-40-30-20-10: Double Unders 100-ft. Double DB Farmers Carry AbMat Sit-ups 100-ft. Double DB Farmers Carry Calorie Row** 100-ft. Double DB Farmers Carry *Dumbbells: 50 / 35 lb's **Women's Calories: 35-28-21-14-7 Ski Erg/ Bike (35/25-28/20-21/15-14/10-7/5) DOUBLE UNDERS - 75-60-45-30-15 Single

2022 07 11

“Devil’s Bridge” Spartan SGX WOD – Monday July 11th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Devil's Bridge (Time) For Time: 800 Meter Run 30 Dumbbell Devil's Presses 800 Meter Run Dumbbells: 2 × 50 / 35 lb MODIFICATIONS 800 METER RUN -2,000 Meter Bike -1,000 Meter Row Spartan Finisher Midline (Time) 10-9-8-7-6-5-4-3-2-1: V-Ups 15 Second Dead Hang L-Sit [8 Minute Time Cap]

2022 07 10

“Brake Pads” CrossFit WOD – Monday July 11th, 2022

By: Kris LeSueur 0

Strength Deadlift (No Touch Deadlift 5X3) For total load No touch Deadlift (5 Rounds for weight) For total load Metcon Brake Pads (5 Rounds for calories) 5 Rounds x AMRAP 3: 9 Hang Power Cleans 135 / 95 lb 45 Air Squats Max Cal Bike Rest 1 Minute Between Rounds

2022 07 10

“The Recruit” Spartan SGX WOD – Saturday July 9th, 2022

By: Kris LeSueur 0

Spartan SGX WOD The Recruit (Time) For Time [35 Minute Cap]: 100/80 Calorie Bike 100 Burpee Pull-ups [Partition However You'd Like] [Completed As]: 2 Minutes On 1 Minute Off

2022 07 08

“Inside Joke” CrossFit WOD – Saturday July 9th, 2022

By: Kris LeSueur 0

Strength Deadlift (5X3) For Total Load: 5 Sets of 3 *Aim to increase weights from 6.14.22 *Hit clock icon to view previous scores Deadlift for Total Load 5X3 (5 Rounds for weight) For Total Load: 5 Sets of 3 Metcon Inside Joke (Time) For Time: 200/150 Meter Row 1 Deadlift…

2022 07 08

June 2022 & Second Quarter Committed Club – Who Made The Cut?!

By: Kris LeSueur 0

https://youtu.be/jgfusY3ohU4 Second Quarter Raffle Winner is Derek Sovchik! Derek your 1/2 month credit will be applied in Wodify! June 2022 Monthly Raffle Winner is Taylor Troutt!! Picture coming soon! Taylor Your $50 retail credit will be applied in Wodify! Congratulations Taylor and Derek!! Congratulations to the 47 hard working members…

2022 07 08

“Pressed for Time” CrossFit WOD – Friday July 8th, 2022

By: Kris LeSueur 0

Strength Strict Press (5X3) For Total Load: 5 Sets of 3 *Repeat From 6/13/22 Strict Press for Load 5X3 (5 Rounds for weight) For Total Load: 5 Sets of 3 Metcon Pressed For Time (3 Rounds for reps) On the 6:00 x 3 Rounds: 800 Meter Run 15 Double Dumbbell…

2022 07 07

“Grey Level to Rich Mahogany” CrossFit WOD – Thursday July 7th, 2022

By: Kris LeSueur 0

Metcon Grey Level Test (Time) For Time: 500M Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Metcon Rich Mahogany (AMRAP - Rounds and Reps) Teams of 2 AMRAP 6 x 5 Rounds: 1,000/800 Meter Bike Max Chipper Reps Chipper: 80 Push-ups 60 Box Jumps (24"/20") 40 Shuttle Runs…

2022 07 06

“STE-4002” Aerobic Capacity/Spartan SGX WOD – Thursday July 7th, 2022

By: Kris LeSueur 0

Aerobic Capacity STE-4002 (9 Rounds for distance) 3 Rounds: 3:00 Run - Moderate Pace -0:45 Rest- Directly Into... 3 Rounds: 2:00 Run - Moderate/Fast Pace -0:30 Rest- Directly Into... 3 Rounds: 1:00 Run - Moderate/Fast Pace -0:15 Rest- Moderate: 60-80 Seconds Slower Than Mile PR Pace Moderate/Fast: 30-50 Seconds Slower…

2022 07 06

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