CrossFit Preferred

“VO2-1603” Aerobic Capacity/Spartan SGX WOD – Thursday January 20th, 2022

Aerobic Capacity VO2-1603 (10 Rounds for time) 4 × 200 Meter Run 3 × 300 Meter Run 2 × 400 Meter Run 1 × 500 Meter Run -1:00 Rest Between Runs- -3:00 Rest Between Rounds- -All Runs at 1 Mile PR Pace-

2022 01 19

“Sound the Alarm” Spartan SGX WOD – Monday January 17th, 2021

By: Kris LeSueur 0

Spartan SGX WOD Sound the Alarm (AMRAP - Rounds and Reps) AMRAP 18: 10 Alternating Dumbbell Snatches (50 / 35 lb) 10 Lateral Burpees over Dumbbell 30 Double Unders Every 3 Minutes [Starting @ 0:00]: 200 Meter Sandbag Run (50 / 35 lb) Spartan Finisher Kettlebell Holds (Weight) 5 Rounds:…

2022 01 16

“Shoplifter” Spartan SGX WOD – Saturday January 15th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Shoplifter (10 Rounds for time) On the 3:00 × 10 Rounds: 100 Meter Dumbbell Farmer's Carry (2 × 50 / 35 lb's) 15 AbMat Sit-ups 15 Kettlebell Swings (53 / 35 lb) Score - Sum total of all 10 rounds

2022 01 14

“LT-5009” Aerobic Capacity/Spartan SGX Training – Thursday January 13th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-5009 (12 Rounds for time) 4 Sets: 400 Meter Run -30 Seconds Rest- 400 Meter Run -30 Seconds Rest- 400 Meter Run -Rest 5 Minutes Between Sets- -400s: 5k Pace (30-50 Seconds Slower Than 1 Mile PR Pace)-

2022 01 12

“Kerosene” Spartan SGX WOD – Wednesday January 12th, 2022

By: Kris LeSueur 0

Spartan Strength Pull-ups 5 Sets: 65% of Max Pull-Ups Rest 1-2 Minutes Between Sets Spartan SGX WOD Kerosene (Time) 6 Rounds for Time: 400 Meter Run *Obstacle 1 Rope Climb *Alternate Between: 2 Tire Flips 20 Meter Atlas Stone Carry (93 / 73 lb) 100 Meter Bucket Carry (60 /…

2022 01 11

“Ski Slope” Aerobic Capacity/Spartan SGX WOD – Tuesday January 11th, 2022

By: Kris LeSueur 0

Aerobic Capacity Ski Slope (3 Rounds for time) 3 Rounds: 30 Calorie Ski 600 Meter Recovery Run Sprint pace on the ski erg with a 3-4 minute recovery run between efforts. Run should take no longer than 4 minutes to complete.

2022 01 10

“Seat Warmer” Spartan SGX WOD – Monday January 10th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Seat Warmer (Time) 3 Rounds for Time: 500 Meter Row 30 Wallballs 20 / 14 lb 1,000 Meter Bike Spartan Finisher Midline (3 Rounds for weight) 3 Rounds: 30 Second Side Plank (Each Side) 20 Weighted AbMat Sit-Ups 1 Minute Easy Ski Athlete's choice on weight for…

2022 01 09

“Big Gulp” Spartan SGX WOD – Saturday January 8th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Big Gulp (Time) On the 4:00 × 6 Rounds: 400 Meter Run 10 Toes-to-Bar 10 Double Dumbbell Box Step Overs Dumbbells - 2 × 50 lb's / 35 lb's Box - 24"/20" Score - Slowest Round

2022 01 07

“LT-1501” Aerobic Capacity/Spartan SGX WOD – Thursday January 6th, 2021

By: Kris LeSueur 0

Aerobic Capacity LT-1501 (6 Rounds for distance) 6 Rounds: 3:00 Run - Moderate Pace -0:45 Rest Between Rounds- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-

2022 01 05

“Pit Stop” Spartan SGX WOD – Wednesday January 5th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Pit Stop (AMRAP - Rounds and Reps) AMRAP 20: 20 Slam Balls 15/12 Calorie Row 20 Single Dumbbell Thrusters 15/12 Calorie Bike 20 Alternating Dumbbell Snatches 15/12 Calorie Ski Dumbbell - 50 / 35 lb Spartan Finisher Kettlebell Holds (Weight) 5 Rounds: 0:20 Double Kettlebell Farmers Carry…

2022 01 04

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