CrossFit Preferred

“VO2-1605” Aerobic Capacity/Spartan SGX – Thursday April 13th, 2023

Aerobic Capacity VO2-1605 (8 Rounds for time) 4 × 800 Meter Run 4 × 200 Meter Run -2:00 Rest Between Runs- -5:00 Rest Between Sets- -800s: 15-35 Seconds Slower Than 1 Mile PR Pace- -200s: 15-35 Seconds Faster Than 1 Mile PR Pace-

2023 04 12

“Attack Mode” Spartan SGX WOD – Wednesday April 12th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Attack Mode (AMRAP - Rounds and Reps) AMRAP 15: 40 Double Unders 20 Kettlebell Swings (70 / 53 lb) 10 Burpee Box Jump Overs (30"/24") Every 3 Minutes [Starting at 0:00]: 500/450 Meter Bike Spartan Finisher WSW OTM (AMRAP - Reps) On the Minute × 5: 30…

2023 04 11

“Cinderella” CrossFit WOD – Wednesday April 12th, 2023

By: Kris LeSueur 0

Strength Bench Press 6 Sets: 8 Bench Press @ 75% Rest 1-2 Minutes Between Sets Metcon Cinderella (AMRAP - Rounds and Reps) AMRAP 15: 5 Handstand Push-ups 10 Toes to Bar 15 Wallballs 20 / 14 lb to 10/9ft.

2023 04 11

“ESPN 8: The Ocho” CrossFit WOD – Tuesday April 11th, 2023

By: Kris LeSueur 0

Strength Clean and Jerk (Clean & Jerk 6 Sets: Set 1: 2 Clean & Jerks 82% Set 2: 2 Clean & Jerks 84% Set 3: 2 Clean & Jerks 86% Set 4: 2 Clean & Jerks 84% Set 5: 2 Clean & Jerks 86% Set 6: 2 Clean & Jerks…

2023 04 10

“Tosh Ski Sprints” Aerobic Capacity/Spartan SGX – Tuesday April 11th, 2023

By: Kris LeSueur 0

Aerobic Capacity Tosh Ski Sprints (Time) 3 Rounds For Time: 200 Meter Ski 400 Meter Ski 600 Meter Ski Rest 1:1 After Each Set

2023 04 10

“Red Rover” CrossFit WOD – Monday April 10th, 2023

By: Kris LeSueur 0

Strength Overhead Squat 5 Sets: 5 Overhead Squats Rest 1-2 Minutes Between Sets *Start @ 65% 1RM & build Metcon Red Rover (Time) For Time: 750/700 Meter Row 50 Overhead Squats 95 / 65 lb 25 Bar-Facing Burpees

2023 04 09

“Crawling in the Dark” Spartan SGX WOD – Monday April 10th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Crawling in the Dark (Time) 5 Rounds For Time: 100 Meter Sandbag Carry 20 Meter Bear Crawl Bag Drag 10 Sandbag Front Squats 2 Rope Climbs Sandbag: 70 / 50 lb Spartan Finisher Pull-up - Lactate Clearance (AMRAP - Reps) 5 Rounds: 15 Seconds Strict Pull-ups (Max…

2023 04 09

“Where’s Waldo?” Spartan SGX WOD – Saturday April 8th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Where's Waldo? (Time) 5 Rounds for Time: 400 Meter Run 30 Kettlebell Swings (53 / 35 lb) 20 Kettlebell Reverse Lunges (53 / 35 lb) 100 Meter Dumbbell Farmer's Carry (2 × 50 / 35 lb)

2023 04 07

“Sandy Cheeks” CrossFit WOD – Saturday April 8th, 2023

By: Kris LeSueur 0

Strength Front Squat 6 Sets: Set 1: 10 Front Squats @ 55% Set 2: 8 Front Squats @ 64% Set 3: 6 Front Squats @ 73% Set 4: 10 Front Squats @ 58% Set 5: 8 Front Squats @ 67% Set 6: 6 Front Squats @ 76% Rest 1-2 Minutes…

2023 04 07

“Built DifferenT” CrossFit WOD – Friday April 7th, 2023

By: Kris LeSueur 0

Strength Power Clean (Power Clean 5 Sets: Set 1: 5 Power Cleans @ 70% Set 2: 5 Power Cleans @ 70% Set 3: 5 Power Cleans @ 70% Set 4: 5 Power Cleans @ 70% Set 5: Max Power Cleans @ 70% Rest 1-2 Minutes Between Sets. - Each set…

2023 04 06

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