CrossFit Preferred

“Murph Prep Saturday” Spartan SGX WOD – Saturday May 6th, 2023

Spartan SGX WOD Murph Prep Saturday (Time) 5 Rounds for Time: 400 Meter Run 5-4-3-2-1 Rounds of "Cindy" [1 Round of "Cindy"]: 5 Pull-ups 10 Push-ups 15 Air Squats [Rx+]: Wear a Weight Vest (20 / 14 lb)

2023 05 05

“Third Eye Blind” CrossFit WOD – Friday May 5th, 2023

By: Kris LeSueur 0

Strength Snatch (Squat Snatch) [On The 1:00] Build To A Heavy Set of 3 Back Squat [On The 20:00] 6 Sets: Set 1: 10 Back Squats @ 55% Set 2: 8 Back Squats @ 64% Set 3: 6 Back Squats @ 73% Set 4: 10 Back Squats @ 58% Set…

2023 05 04

“Crazy” CrossFit WOD – Thursday May 4th, 2023

By: Kris LeSueur 0

Metcon Crazy (AMRAP - Rounds and Reps) AMRAP 20: 300 Meter Run 5 Ring Muscle-ups 200 Meter Run 10 Handstand Push-ups 100 Meter Run 15 Burpees to Target (6")

2023 05 03

“AT-1506” Aerobic Capacity/Spartan SGX Training – Thursday May 4th, 2023

By: Kris LeSueur 0

Aerobic Capacity AT-1506 (6 Rounds for time) 30:00 Easy Aerobic Run -5:00 Rest- Then, 6 Rounds: 200 Meter Run 200 Meter Recovery Jog -200s: 15-35 Seconds Slower Than 1 Mile PR Pace-

2023 05 03

“Podiatry” CrossFit WOD – Wednesday May 3rd, 2023

By: Kris LeSueur 0

Strength Front Squat (Front Squat [On the 0:00] 6 Sets: Set 1: 12 Front Squats @ 48% Set 2: 10 Front Squats @ 58% Set 3: 8 Front Squats @ 67% Set 4: 12 Front Squats @ 52% Set 5: 10 Front Squats @ 61% Set 6: 8 Front Squats…

2023 05 02

“Down in a Hole” Spartan SGX WOD – Wednesday May 3rd, 2023

By: Kris LeSueur 0

Spartan SGX WOD Down in a Hole (AMRAP - Rounds and Reps) AMRAP 15: 20/15 Calorie Bike 10 Sandbag Over-the-Shoulder Cleans (70 / 50 lb) 2 Rope Climbs [Rx+]: Sandbag: 100 / 70 lb 1 Legless Rope Climb + 1 Regular Rope Climb Spartan Finisher Grip/Shrug - Lactate Tolerance (Weight)…

2023 05 02

“Adderall” CrossFit WOD – Tuesday May 2nd, 2023

By: Kris LeSueur 0

Strength Power Snatch 5 Sets: Set 1: 5 Power Snatches @ 70% Set 2: 5 Power Snatches @ 70% Set 3: 5 Power Snatches @ 70% Set 4: 5 Power Snatches @ 70% Set 5: Max Power Snatches @ 70% Rest 1-2 Minutes Between Sets) - The same weight should…

2023 05 01

“Shred the Gnar” Aerobic Capacity/Spartan SGX Training – Tuesday May 2nd, 2023

By: Kris LeSueur 0

Aerobic Capacity Shred the Gnar (Time) Ski Conditioning For Total Time: 1,000 Meters 800 Meters 600 Meters 400 Meters Rest 3 Minutes Between Sets

2023 05 01

“Duke Silver” Spartan SGX WOD – Monday May 1st, 2023

By: Kris LeSueur 0

Spartan SGX WOD Duke Silver (Time) 3 Rounds for Time: 10 Dumbbell Farmers Carries** 50 / 35 lb's 30 GHD Sit-ups or Weighted Sit-ups 500/400 Meter Row *Rest 2 Minutes Between Rounds **1 Farmers Carry = 25ft. Weighted Sit-ups: 25 / 15 lb Spartan Finisher Extra Credit (Weight) 3 Rounds…

2023 04 30

“Girl on Fire” CrossFit WOD – Monday May 1st, 2023

By: Kris LeSueur 0

Strength Max Strict Pull Ups (AMRAP - Reps) Overhead Squat Build To A Heavy Set of 10 Metcon Girl on Fire (Time) For Time: 50/40 Calorie Bike 5 Rounds of "Cindy" 30/24 Calorie Bike 3 Rounds of "Cindy" 10/8 Calorie Bike 1 Round of "Cindy (1 Round of "Cindy") is:…

2023 04 30

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