CrossFit Preferred

“Loredo” Spartan SGX WOD – Saturday July 2nd, 2022

Spartan SGX WOD Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here

2022 07 01

“VO2-1608” Aerobic Capacity/Spartan SGX WOD – Thursday June 30th, 2022

By: Kris LeSueur 0

Aerobic Capacity VO2-1608 (9 Rounds for time) 2 × 600 Meter Run -40-60 Seconds Slower Than 1 Mile PR Pace- 300 Meter Run -20-40 Seconds Faster Than 1 Mile PR Pace- 2 × 500 Meter Run -20-40 Seconds Slower Than 1 Mile PR Pace- 200 Meter Run -20-40 Seconds Faster…

2022 06 29

“Wall-E” Spartan SGX WOD – Wednesday July 29th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Wall-E (AMRAP - Reps) AMRAP 20: 400 Meter Run Max Unbroken Wallballs (20 / 14 lb) [Rx+]: 400 Meter Ski Modify as needed to allow 10+ reps on each set of wallballs. Spartan Finisher Be a Man (Time) For Time: 5 Dumbbell Man Makers 50-ft. Dumbbell Front…

2022 06 28

“Death By Calorie Row” Aerobic Capacity/Spartan SGX Training – Tuesday June 28th, 2022

By: Kris LeSueur 0

Aerobic Capacity Death By Calorie Row (Calories) For Total Calories: Minute 1: 1 Calorie Row Minute 2: 2 Calorie Row Minute 3: 3 Calorie Row Minute 4: 4 Calorie Row ... Add 1 Calorie Every Minute Athletes will row until they are unable to complete the number of calories required…

2022 06 27

“Clown Shoes” Spartan SGX WOD – Monday June 27th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Clown Shoes (Time) For Time [12 Minute Cap]: 75 Toes to Bar Every 2 Minutes [Starting at 0:00]: 6 Burpee Box Jump Overs (30"/24") Break as needed on the toes to bar. If you cannot string 10 or more reps unbroken when fresh, reduce the total reps…

2022 06 26

“Fireman” Spartan SGX WOD – Saturday June 25th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Fireman (Time) For Time [30 Minute Cap]: 1000 Meter Run 5 Rope Climbs 10 Sandbag Over-the-Shoulder Cleans 800 Meter Run 4 Rope Climbs 8 Sandbag Over-the-Shoulder Cleans 600 Meter Run 3 Rope Climbs 6 Sandbag Over-the-Shoulder Cleans 400 Meter Run 2 Rope Climbs 4 Sandbag Over-the-Shoulder Cleans…

2022 06 24

“AT-1506” Aerobic Capacity/Spartan SGX WOD – Thursday June 23rd, 2022

By: Kris LeSueur 0

Aerobic Capacity AT-1506 (6 Rounds for time) 30:00 Easy Aerobic Run -5:00 Rest- Then, 6 Rounds: 200 Meter Run 200 Meter Recovery Jog -200s: 15-35 Seconds Slower Than 1 Mile PR Pace-

2022 06 22

“Farm Hand” Spartan SGX WOD – Wednesday June 22nd, 2022

By: Kris LeSueur 0

Spartan SGX WOD Farm Hand (AMRAP - Rounds and Reps) AMRAP 15: 10/7 Calorie Row 25-ft. Farmer's Carry 10/7 Calorie Row 50-ft. Farmer's Carry 10/7 Calorie Row 75-ft. Farmer's Carry ... [Add 25-ft. Every Round] Dumbbells: 70 / 50 lb's [Rx+]: 10/7 Calorie Ski Score: Rounds + Reps 25-ft. =…

2022 06 21

“400m Run” Aerobic Capacity/Spartan SGX Training – Thursday June 16th, 2022

By: Kris LeSueur 0

Metcon Warm-up 400m Race Effort Warm-Up (No Measure) 3 Rounds: 100m Run at 200m Pace 200m Walk -3:00 Rest- 200m Run at Pace ~0:02 Slower than 100m Runs Aerobic Capacity 400m Run (Time) Max Effort 400m Run

2022 06 15

“In the Shadows” Spartan SGX WOD – Wednesday June 15th, 2022

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 /…

2022 06 14

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