CrossFit Preferred

“Whoosh” Spartan SGX WOD – Monday April 24th, 2023

Spartan SGX WOD Whoosh (4 Rounds for reps) 4 Rounds for Max Reps: 1 Minute Max Crossovers 1 Minute Max Wallballs 20 / 14 lb 1 Minute Max Burpees to Target (6") 1 Minute Rest Spartan Finisher Long Farmer's Carry (Time) For Time: 800 Meter Farmer's Carry Kettlebells: 2 ×…

2023 04 23

“ouTWOrk everyone” CrossFit WOD – Monday April 24th, 2023

By: Kris LeSueur 0

Strength Back Squat (Back Squat Set 1: 5 Back Squats @ 70% Set 2: 3 Back Squats @ 79% Set 3: 1 Back Squat @ 88% Set 4: 5 Back Squats @ 73% Set 5: 3 Back Squats @ 82% Set 6: 1 Back Squat @ 91% Sets 7-9: 3…

2023 04 23

“Five Star” CrossFit WOD – Saturday April 22nd, 2023

By: Kris LeSueur 0

Strength Clean and Jerk Set 1: 1 @ 84% Set 2: 1 @ 86% Set 3: 1 @ 88% Set 4: 1 @ 86% Set 5: 1 @ 88% Set 6: 1 @ 90% Set 7: 1 @ 88% Set 8: 1 @ 90% Set 9: 1 @ 92% Rest…

2023 04 21

“Murph Prep Saturday” Spartan SGX WOD – Saturday April 22nd, 2023

By: Kris LeSueur 0

Spartan SGX WOD Half Murph [Unpartitioned] (Time) For Time: 800 Meter Run 50 Pull-ups 100 Push-ups 150 Air Squats 800 Meter Run [Rx]: Unpartitioned [Rx+]: Wear a 20 / 14 lb Weight Vest

2023 04 21

March 2023 & First Quarter Committed Club – Who Made The Cut?!

By: Kris LeSueur 0

https://youtu.be/phIkF9ZUV0Q First Quarter Raffle Winner is Vadim Zaliznyak your 1/2 month credit will be applied in Wodify! March 2023 Monthly Raffle Winner is Erika Purcell Your $50 retail credit will be applied in Wodify! Congratulations Vadim and Erika! Congratulations to the 50 hard working members who are ON TRACK for…

2023 04 21

“Hell N Back” CrossFit WOD – Friday April 21st, 2023

By: Kris LeSueur 0

Strength Deadlift (Deadlift + Ring Muscle-ups 5 Sets: 30% Max Ring Muscle-ups 1 Deadlift @ 80% Rest 1-2 Minutes Between Sets. RING MUSCLE-UPS SCALE - Banded Strict RMU - Jumping RMU - Ring Dips - Bar Muscle-Ups - Chest To Bar Pull-Ups - Pull-Ups - Ring Rows Metcon Hell N…

2023 04 20

“Body Movin’” CrossFit WOD – Thursday April 20th, 2023

By: Kris LeSueur 0

Metcon Body Movin’ (AMRAP - Rounds and Reps) AMRAP 20: 6 Kettlebell Goblet Squats 9 Kettlebell Swings 15/12 Calorie Row Kettlebell: 53 / 35 lb

2023 04 19

“LT-5001” Aerobic Capacity/Spartan SGX WOD – Thursday April 20th, 2023

By: Kris LeSueur 0

Aerobic Capacity LT-5001 (5 Rounds for time) 2000 Meter Run - Moderate Pace 400 Meter Run - Fast Pace 1000 Meter Run - Moderate Pace 400 Meter Run - Fast Pace 1200 Meter Run - Moderate Pace -4:00 Rest Between Runs- -Moderate Pace: 50-70 Seconds Slower Than 1 Mile PR…

2023 04 19

“Gainesville” CrossFit WOD – Wednesday April 19th, 2023

By: Kris LeSueur 0

Strength Push Jerk 10 Sets: 2 Push Jerks @ 82% Rest 1 Minute Between Sets. Weight should be same across all 10 sets. Lowest weight is your score Metcon Gainesville (Time) For Time (15 Minute Cap): 600 Meter Run 3 Rounds of "Cindy" 15 Push Jerks 185 / 135 lb…

2023 04 18

“Up In Flames” Spartan SGX WOD – Wednesday April 19th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Up In Flames (Time) 4 Rounds for Time: 400 Meter Row 40-30-20-10 Wallballs* 20 / 14 lb *Every Break: 200 Meter Row [Rx+]: Same Meters on Ski Erg Spartan Finisher Sandbag Over Shoulder - Lactate Clearance (Weight) 5 Rounds: 3 Sandbag Over Shoulder (100 / 70 lb)…

2023 04 18

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