CrossFit Preferred

Aerobic Capacity Workout – Thursday January 23rd, 2020 at 7:00pm “It’s a Small World”

Aerobic Capacity It's a Small World (Time) With a Running Clock: On the 5:00 × 3 - 1000 Meter Row On the 4:00 × 4 - 500 Meter Row On the 3:00 × 5 - 250 Meter Row

2020 01 22

Spartan SGX Training – Wednesday January 22nd, 2020 at 7:00pm “Jungle Fever”

By: Kris LeSueur 0

Spartan SGX WOD Jungle Fever (Time) For Time with a Partner: Accumulate 400m Single-Arm Overhead Dumbbell/Kettlebell Walking Lunge Partner 1: Single-Arm Overhead Dumbbell/Kettlebell Walking Lunge -Dumbbell Rx: 25#/15#- -Kettlebell Rx: 26#/18#- Partner 2: AMRAP: 10 Pushups 10 Sit-Ups 100m Run 2 Tire Flips 1 Rope Climb -Partners switch any time.…

2020 01 21

Spartan SGX Training – Monday January 20, 2020 at 7:00pm “Fire Stick”

By: Kris LeSueur 0

Spartan Strength Turkish Get Up (4 × 3 Unbroken each side) Dumbbells or Kettlebells Spartan SGX WOD Fire Stick (Calories) 4 Rounds: 6:00 AMRAP 200m Farmer's Carry (2 × 53#/35#) 0:30 Dead Hang (2 Shoulder/Hip Taps every 0:10) 40 Double Unders 2 Turkish Get-Ups (53#/35#) In Time Remaining... Max Calories…

2020 01 19

Spartan SGX Training – Saturday January 18th, 2020 at 7:00am “Deka Strong”

By: Kris LeSueur 0

Spartan SGX WOD Deka Strong (Time) For Time: 400m Run 30 Sandbag Back Squats (75#/50#) 400m Run 500m Row 400m Run 20 Box Jump Overs (24"/20") 400m Run 20 Wall Balls (20#/14#) 400m Run 100m Farmer's Carry (2 × 70#/53#) 400m Run 20/15 Assault Bike Calories 400m Run 20 Slam…

2020 01 17

Spartan SGX Training – Thursday January 16th, 2020 at 7:00pm “Hot Spice”

By: Kris LeSueur 0

Aerobic Capacity Hot Spice (Calories) 10 Rounds: 0:45 Row for Max Calories -0:15 Rest- 0:30 Row for Max Calories -0:30 Rest- 0:15 Row for Max Calories -0:45 Rest-

2020 01 15

Spartan SGX Training – Wednesday January 15th, 2020 “Spartan 14.5”

By: Kris LeSueur 0

Spartan SGX WOD Spartan 14.5 / 16.5 (Time) 21-18-15-12-9-6-3 Kettlebell Thrusters (2 × 35#/26#) Burpees Calorie Row -If using Dumbbells: 2 × 35#/25#- Spartan Finisher Bent Over Row - Lactate Tolerance (Weight) 5 Rounds: 0:20 Bent Over Rows (Fast) 0:20 Upright Static Hold w/ Plate 0:20 Bent Over Rows (Slow)…

2020 01 14

Spartan SGX Training – Monday January 13th, 2020 at 7:00pm “Heavy Burden”

By: Kris LeSueur 0

Spartan Strength Pull Up EMOM (AMRAP - Reps) On the Minute × 9: 0:00 - 1:00 5 Eccentric Pull Ups -0:05 Negatives- 1:00 - 2:00 0:15 Isometric Pull Up Hold -Hold at Top of Pull Up, Chin Over Bar- 2:00 - 3:00 0:30 Max Ring Rows -Feet Elevated, 0:01 Pause…

2020 01 12

Spartan SGX Training – Thursday January 9th, 2020 at 7:00pm “Filthy Fifty”

By: Kris LeSueur 0

Spartan SGX WOD Filthy Fifty (Time) For Time: 50 Box Jumps (24"/20") 50 Jumping Pull ups 50 Kettlebell Swings (35#/26#) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45#/35#) 50 Back Extensions 50 Wall Balls (20#/14#) 50 Burpees 50 Double Unders

2020 01 08

Spartan SGX Training – Tuesday January 7th, 2020 at 7:00pm “Weigh Station”

By: Kris LeSueur 0

Spartan Strength Kettlebell Hand-to-Hand Snatches / Atlas Stone Carries (Weight) On the Minute × 8: 0:00-1:00 4 Kettlebell Hand-to-Hand Windmills 4 Kettlebell Hand-to-Hand Snatches 2 Kettlebell Hand-to-Hand Lunge-Thrusters 1:00-2:00 10m Atlas Stone Carry (93#/73#) 5 Burpees 10m Atlas Stone Carry -Score: Weight of Heaviest Kettlebell Used- Spartan SGX WOD Weigh…

2020 01 06

Aerobic Capacity Training – Monday January 6th, 2020 at 7:00pm “Change Gears”

By: Kris LeSueur 0

Aerobic Capacity Change Gears (2 Rounds for calories) 2 Rounds: 9:00 Assault Bike / Row (Moderate Intensity) -Every 1:00, 0:08 Sprint (Assault Bike: Standing Sprint) Directly Into... 3:00 Run (~600m) -3:00 Rest Between Rounds-

2020 01 05

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A TRAINING EXPERIENCE LIKE NO OTHER

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