CrossFit Preferred

“Carpal Tunnel” CrossFit WOD – Wednesday July 6th, 2022

Strength Power Snatch (1x1) Power Snatch With a 10 Minute Running Clock... Build to Heavy Single For The Day Metcon Carpal Tunnel (AMRAP - Rounds and Reps) 3 Rounds x AMRAP 5: 100 Double Unders 30 Pull-ups 50 Alternating Single Dumbbell Snatches 50 / 35 lb Rest 5 Minutes Between…

2022 07 05

“Battle Scars” Spartan SGX WOD – Wednesday July 6th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Battle Scars (4 Rounds for reps) 4 Rounds for Max Reps: 1 Minute Slam Balls 1 Minute Farmer's Carry Shuttle Runs 1 Minute Box Jumps (24"/20") 1 Minute Single Dumbbell Reverse Lunges 1 Minute Calorie Row / Ski* 1 Minute Rest 1 Shuttle Run = 10 Meters…

2022 07 05

“10-dinitis” CrossFit WOD – Tuesday July 5th, 2022

By: Kris LeSueur 0

Strength Back Squat (5X3) For total load Back squat 5x3 for load (5 Rounds for weight) 5x3 for total load Metcon 10-dinitis (Calories) On the 2:00 x 10 Rounds: 15 Wallballs 20 / 14 lb to 10/9ft. 15 Sit-ups Max Calorie Row *Score: Total Calories

2022 07 04

“Echo Mountain” Aerobic Capacity/Spartan SGX Training – Tuesday July 5th, 2022

By: Kris LeSueur 0

Aerobic Capacity Echo Mountain (Time) 4 Rounds: 1,000/800 Meter Bike 500/400 Meter Ski Rest 3 Minutes Between Rounds Overall Score: Slowest Round Put in notes all round times

2022 07 04

“Glen” CrossFit WOD – Monday July 4th, 2022

By: Kris LeSueur 0

Happy 4th of July! 🇺🇸🎆 We only have 6:00am, 7:00am and 8:00am today. No afternoon classes today! Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA,…

2022 07 03

“Cool Breeze” CrossFit WOD – Saturday July 2nd, 2022

By: Kris LeSueur 0

Strength Deadlift (5X4) Deadstop Deadlifts For Total Load: 5 Sets of 4 Barbell must come to a complete stop on ground each rep. Deadstop Deadlift for load (5 Rounds for weight) Deadstop Deadlifts For Total Load: 5 Sets of 4 Metcon Cool Breeze (Time) For Time [35 Minute Cap]: 200…

2022 07 01

“Loredo” Spartan SGX WOD – Saturday July 2nd, 2022

By: Kris LeSueur 0

Spartan SGX WOD Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here

2022 07 01

“Smoke Alarm” CrossFit WOD – Friday July 1st, 2022

By: Kris LeSueur 0

Strength Thruster (1X20) Metcon Smoke Alarm (AMRAP - Rounds and Reps) On the 2:00 x 15 Rounds: 15/12 Calorie Row AMRAP "Bergeron Beep Test" "Bergeron Beep Test": 7 Thrusters 75 / 55 lb 7 Pull-ups 7 Burpees Pick up each round where you left off /// 12/9 Cal Bike or…

2022 06 30

“VO2-1608” Aerobic Capacity/Spartan SGX WOD – Thursday June 30th, 2022

By: Kris LeSueur 0

Aerobic Capacity VO2-1608 (9 Rounds for time) 2 × 600 Meter Run -40-60 Seconds Slower Than 1 Mile PR Pace- 300 Meter Run -20-40 Seconds Faster Than 1 Mile PR Pace- 2 × 500 Meter Run -20-40 Seconds Slower Than 1 Mile PR Pace- 200 Meter Run -20-40 Seconds Faster…

2022 06 29

“Death by Calorie Row” CrossFit WOD – Thursday June 30th, 2022

By: Kris LeSueur 0

Strength Weighted Chin-Up (5 Rounds for weight) Weighted Chin-Up For Total Load: 5 Sets of 4 Metcon Death By Calorie Row (Calories) For Total Calories: Minute 1: 1 Calorie Row Minute 2: 2 Calorie Row Minute 3: 3 Calorie Row Minute 4: 4 Calorie Row ... Add 1 Calorie Every…

2022 06 29

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