CrossFit Preferred

Spartan SGX Training – Thursday October 14th, 2019 “DG (Hero WOD)”

Spartan Skill / Conditioning Metcon (No Measure) 15:00 Obstacle Practice: Spear Throw Bar Muscle Up Bar Muscle Up: Practice for Wall Climb / Vertical Cargo 2.0 Spartan SGX WOD DG (AMRAP - Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35# In honor…

2019 10 16

Spartan SGX Training – Tuesday October 15th, 2019 “Lemon Zest”

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGX Spartan SGX WOD Lemon Zest (Time) For Time: 600m Run 21 Burpee Pullups 12 Sandbag Front Squats 400m Run 15 Burpee Pullups 9 Sandbag Front Squats 200m Run 9 Burpee Pullups 6 Sandbag Front Squats -Sandbag Rx: 75#/50#- Spartan Finisher Kettlebell Swing/Grip - Lactate…

2019 10 14

Spartan SGX/Aerobic Capacity – Monday October 14th, 2019 at 7:00pm “5K Row”

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGX Aerobic Capacity 5K Row (Time) Max Effort 5K Row

2019 10 13

Spartan SGX Training – Thursday October 3rd, 2019 at 7:00pm “Thunderstorms”

By: Kris LeSueur 0

Spartan Strength Double Kettlebell Snatch Complex (1-1-1-1-1) 1 Double Kettlebell Snatch 1 Eccentric Rack Return 1 Double Kettlebell Push Press 1 Double Kettlebell Snatch 1 Double Kettlebell Thruster -1:30 Rest Between Sets- Spartan SGX WOD Thunderstorms (AMRAP - Rounds and Reps) 16:00 AMRAP 6 Sandbag Curtis P's 8 Bear Crawl…

2019 10 02

Spartan SGX Training – Tuesday October 1st, 2019 at 7:00pm “Shaken Not Stirred”

By: Kris LeSueur 0

Spartan SGX WOD Shaken Not Stirred (5 Rounds for reps) 5 Rounds: Minute 1 - Max Double Unders Minute 2 - Max Sandbag Ground to Overhead Minute 3 - Max Push-Ups Minute 4 - Max Slam Balls Minute 5 - Rest -Sandbag Rx: 75#/50#- Spartan Finisher Sandbag Box Step Overs…

2019 09 30

Aerobic Capacity Training – Monday September 29th, 2019 at 7:00pm “Hold It”

By: Kris LeSueur 0

Aerobic Capacity Training Hold It (Time) For Time (With a Partner): 150/105 Row Calories 1 Mile Run 150/105 Assault Bike Calories -Guy/Girl Partnership: 130 Calories- -Split Calories However Needed- -Partner Not Working Must Be In Active Rest- -Active Rest Options: Plank, Dead Hang, Hollow Hold, Double Kettlebell Overhead Hold-

2019 09 29

Spartan SGX Training – Saturday September 28th, 2019 at 7:00am “Rise of the Phoenix”

By: Kris LeSueur 0

Spartan SGX WOD Rise of the Phoenix (Time) For Time: 2 Mile Run 400m Sandbag Carry (75#/50#) 1 Mile Run 200m Farmer's Carry (53#/35#) 800m Run 2 Tire Flips 200m Bucket Carry (70#/45#) 1 Rope Climb 30 Burpees 1:00 Dead Hang* -*2 Shoulder Taps every 0:10- -*5 Burpees for every…

2019 09 27

Spartan SGX Training – Thursday September 26th, 2019 at 7:00pm “Lion’s Den”

By: Kris LeSueur 0

Spartan SGX WOD Lion's Den (8 Rounds for reps) 8 Rounds: 1:30 AMRAP 15/12 Calorie Assault Bike / Row 6 Sandbag Thrusters (75#/50#) In time remaining... Max Sandbag-Facing Burpees -1:30 Rest Between Rounds- Spartan Finisher Farmer's Carry (Time) For Time: 400m Farmer's Carry (53#/35#)

2019 09 25

Spartan SGX Training – Tuesday September 24th, 2019 at 7:00pm “Salty Cindy”

By: Kris LeSueur 0

Spartan SGX WOD Salty Cindy (Time) For Time: 5 Rounds of Strict "Cindy" 100 Double Unders 25 Box Jumps (30"/24") 4 Rounds of Strict "Cindy" 80 Double Unders 20 Box Jumps 3 Rounds of Strict "Cindy" 60 Double Unders 15 Box Jumps 2 Rounds of Strict "Cindy" 40 Double Unders…

2019 09 23

Aerobic Capacity/Spartan SGX – Monday September 23rd, 2019 “800 Meter Repeats”

By: Kris LeSueur 0

Aerobic Capacity 800m Repeats (5 Rounds for time) 5 Rounds: 800m Run -2:00 Rest Between Rounds- Substitutions: Rower: 1000m Assault Bike: 55/40 Calories

2019 09 22

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A TRAINING EXPERIENCE LIKE NO OTHER

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