CrossFit Preferred

“LT-5005” Aerobic Capacity/Spartan SGX Training – Thursday February 2nd, 2023

Aerobic Capacity LT-5005 2000 Meter Run - Moderate Pace 400 Meter Run - Fast Pace 1600 Meter Run - Moderate Pace 300 Meter Run - Fast Pace 1000 Meter Run - Moderate Pace 200 Meter Sprint-4:00 Rest Between Runs- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-…

2023 02 01

“Hanging Out” Spartan SGX WOD – Wednesday February 1st, 2023

By: Kris LeSueur 0

Spartan SGX WOD Hanging Out (Time) For Time: 5 Minute Dead Hang 1st Drop: 10 Hand-Release Push-ups 2nd Drop: 15 Hand-Release Push-ups 3rd Drop: 20 Hand-Release Push-ups ... Add 5 Hand-Release Push-ups Each Drop Spartan Finisher Sandbag Up 800 (Time) 2 Rounds for Time: 200 Meter Sandbag Carry (50 /…

2023 01 31

“Full Tilt” Aerobic Capacity/Spartan SGX Training – Tuesday January 31st, 2023

By: Kris LeSueur 0

Aerobic Capacity Full Tilt (6 Rounds for calories) Assault/Echo Bike Conditioning [For Total Calories] 60-50-40-30-20-10: Second Sprint Rest 2 Minutes Between Rounds

2023 01 30

“More Cowbell” Spartan SGX WOD – Monday January 30th, 2023

By: Kris LeSueur 0

Spartan SGX WOD More Cowbell (Time) For Time: 12-9-6-3 Kettlebell Hang Clean and Jerks 4-3-2-1 Farmer's Carry Lengths (30ft.) 120-90-60-30 Double Unders Kettlebells: 2 × 53 / 35 lb's Rx+: 2 × 70 / 53 lb's Spartan Finisher Strict Pull-up Singles (Time) 20 Rounds: 1 Strict Pull-up [4 Minute Time…

2023 01 29

“Cindy Lou Who” Spartan SGX WOD – Saturday January 28th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Cindy Lou Who (AMRAP - Rounds and Reps) AMRAP 30: 5 Strict Pull-ups 10 Push-ups 15 Air Squats [At 0:00 & After Every 3 Rounds]: 30/24 Calorie Bike On Rower: 40/32 Calories

2023 01 27

“Dump Truck” Spartan SGX WOD – Wednesday January 25th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Dump Truck (5 Rounds for distance) On the 3:00 × 5 Rounds: 15/12 Calorie Row 10 Lateral Burpees over Rower Max Distance Farmer's Carry Dumbbells - 2 × 70 / 50 lb's Farmer's Carry Lengths - 1 rep = 10 Meters Spartan Finisher V-Up Finisher (Time) For…

2023 01 24

“Don’t Tread on Me” Aerobic Capacity/Spartan SGX Training – Tuesday January 24th, 2023

By: Kris LeSueur 0

Aerobic Capacity Don't Tread on Me (4 Rounds for distance) Assault/Echo Bike Conditioning For Total Distance: 8 Minutes On, Rest 4 Minutes 6 Minutes On, Rest 3 Minutes 4 Minutes On, Rest 2 Minutes 2 Minutes On

2023 01 23

“Gold Rush” Spartan SGX WOD – Monday January 23rd, 2023

By: Kris LeSueur 0

Spartan SGX WOD Gold Rush (Time) 3 Rounds for Time [25 Minute Cap]: 800 Meter Run 10 Burpee Pull-ups 10 Dumbbell Clean and Jerks (2 × 50 / 35 lb's) Spartan Finisher Wall Sit Wallballs (3 Rounds for reps) 3 Rounds: 1 Minute Wallball Wall Sit 1 Minute Max Wallballs…

2023 01 22

“Vanguard” Spartan SGX Training – Saturday January 21st, 2023

By: Kris LeSueur 0

Spartan SGX WOD Vanguard (4 Rounds for reps) 4 Rounds for Reps: 3 Minutes Max Calorie Bike 2 Minutes Max GHD Sit-ups or Weighted Sit-ups (25 / 15 lb) 1 Minute Max Rope Climbs Rest 1 Minute Between Rounds [Rx+]: Max Calorie Ski

2023 01 20

“LT-1516” Aerobic Capacity/Spartan SGX Training – Thursday January 19th, 2023

By: Kris LeSueur 0

Aerobic Capacity LT-1516 (14 Rounds for time) Round 1 - 1600 Meter Run Round 2 - 1200 Meter Run Round 3 - 800 Meter Run Round 4 - 400 Meter Run -Each Run Alternates Between An Easy 200 Meter Jog and Fast 200 Meter Run (~1 Mile PR Pace)- After…

2023 01 18

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