CrossFit Preferred

“I Am Legend” Aerobic Capacity/Spartan SGX Training – Thursday June 1st, 2023

Aerobic Capacity I Am Legend (12 Rounds for time) 3 × 600 Meter Run -30-50 Seconds Slower Than 1 Mile PR Pace- 3 × 200 Meter Run -0-15 Seconds Faster Than 1 Mile PR Pace- 3 × 500 Meter Run -15-35 Seconds Slower Than 1 Mile PR Pace- 3 ×…

2023 05 31

“In the Shadows” Spartan SGX WOD – Wednesday May 31st, 2023

By: Kris LeSueur 0

Spartan SGX WOD In the Shadows (AMRAP - Rounds and Reps) AMRAP 20: 2 Sandbag Over-the-Shoulder Cleans 2 Burpees over Sandbag 200 Meter Run 4 Sandbag Over-the-Shoulder Cleans 4 Burpees over Sandbag 200 Meter Run ... [Add 2 Reps Each Round] Sandbag: 75 / 50 lb [Rx+]: Sandbag: 100 /…

2023 05 30

“Snow Summit” Aerobic Capacity/Spartan SGX Training – Tuesday May 30th, 2023

By: Kris LeSueur 0

Aerobic Capacity Snow Summit (Time) Row or Ski Conditioning 10 Rounds for Total Time: 3-6-9-12-15-18-21-24-27-30 Calories Rest 30 Seconds Between Rounds

2023 05 29

“Murph” Spartan SGX WOD – Saturday May 27th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn…

2023 05 26

“VO2-1607” Aerobic Capacity/Spartan SGX WOD – Thursday May 25th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-1607 (6 Rounds for time) 600 Meter Run -3:00 Rest- 200 Meter Run -2:00 Rest- 500 Meter Run -3:00 Rest- 200 Meter Run -2:00 Rest- 200 Meter Run -0:15 Rest- 200 Meter Sprint -600m & 500m Runs: ~1 Mile PR Pace- -200m Runs: 30-45 Seconds Faster Than 1…

2023 05 24

“Brake Fluid” Spartan SGX WOD – Wednesday May 24th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Brake Fluid (AMRAP - Rounds and Reps) AMRAP 18: 1,000/800 Meter Bike 100 Meter Kettlebell Farmer's Carry 2 Sandbag Over-the-Shoulder Cleans 1,000/800 Meter Bike 100 Meter Kettlebell Farmer's Carry 4 Sandbag Over-the-Shoulder Cleans 1,000/800 Meter Bike 100 Meter Kettlebell Farmer's Carry 6 Sandbag Over-the-Shoulder Cleans ... [Add…

2023 05 23

“Pyramid Power” Aerobic Capacity/Spartan SGX WOD – Tuesday May 23rd, 2023

By: Kris LeSueur 0

Aerobic Capacity Pyramid Power (7 Rounds for distance) Row or Ski Conditioning For Total Meters: 1 Minute On, 1 Minute Rest 2 Minutes On, 2 Minutes Rest 3 Minutes On, 3 Minutes Rest 4 Minutes On, 4 Minutes Rest 3 Minutes On, 3 Minutes Rest 2 Minutes On, 2 Minutes…

2023 05 22

“The Mother Load” Spartan SGX WOD – Monday May 22nd, 2023

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGX Spartan SGX WOD The Mother Load (AMRAP - Rounds and Reps) AMRAP 20: 20/15 Calorie Bike 20 Alternating Dumbbell Snatches 20 Single Dumbbell Box Step-ups 20 Toes to Bar Dumbbell: 50 / 35 lb Box: (24"/20") Spartan Finisher Mandatory Mobility (No Measure) 10-15 Minutes -Shoulders…

2023 05 21

“Murph Prep Saturday” Spartan SGX WOD – May, 20th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Murph Prep Saturday (Time) For Time: 800 Meter Run 30 Pull-ups 60 Push-ups 90 Air Squats 400 Meter Run 20 Pull-ups 40 Push-ups 60 Air Squats 400 Meter Run 10 Pull-ups 20 Push-ups 30 Air Squats 800 Meter Run [Rx+]: Wear a Weight Vest (20 / 14…

2023 05 19

“LT-1503” CrossFit WOD – Thursday May 18th, 2023

By: Kris LeSueur 0

Aerobic Capacity LT-1503 (5 Rounds for distance) 5 Rounds: 5:00 Run - Moderate Pace -1:30 Rest Between Rounds- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-

2023 05 17

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