CrossFit Preferred

Aerobic Capacity/Spartan SGX Training – Monday December 2nd, 2019 at 7:00pm “The Horseshoe”

Aerobic Capacity The Horseshoe (Distance) Row for Total Distance: 5:00 Max Distance -3:00 Rest- 4:00 Max Distance -2:00 Rest- 3:00 Max Distance -1:00 Rest- 2:00 Max Distance -0:30 Rest- 1:00 Max Distance

2019 12 01

Aerobic Capacity – Monday November 25th, 2019 “Leg Drive”

By: Kris LeSueur 0

Aerobic Capacity Leg Drive (5 Rounds for time) On the 4:00 × 5 Rounds: 500/400m Row -s/m Limit: 26- -Recovery Row in Remaining Time Per Round-

2019 11 24

Spartan SGX Training – Thursday November 21st, 2019 at 7:00pm “Underground”

By: Kris LeSueur 0

Spartan SGX WOD Underground (AMRAP - Rounds and Reps) 20:00 AMRAP 2 Rounds: 1k Row 400m Run 200m Sandbag Carry (75#/50#) In time remaining... AMRAP of... 10 Dead Hang Shoulder Taps 10 Burpees 20m Atlas Stone Carry (93#/73#) Spartan Finisher Grip - Lactate Clearance (No Measure) 5 Rounds: 0:10 Dead…

2019 11 20

Spartan SGX Training – Tuesday November 19th, 2019 “Throwing Shade”

By: Kris LeSueur 0

Spartan Strength Double Kettlebell 'Bull-Frog' Complex (3 x 1) 1 Set = 3 Unbroken Cycles of... 1 Double Kettlebell Pendlay Row 2 Double Kettlebell Swings 3 Double Kettlebell Squat Cleans -2:00 Rest Between Sets- Spartan SGX WOD Throwing Shade (Time) 3 Rounds for Time: 400m Run 10 Sandbag Over-the-Shoulder Cleans…

2019 11 18

Aerobic Capacity Workout – Monday November 18th, 2019 at 7:00pm “Ouch!”

By: Kris LeSueur 0

Aerobic Capacity Ouch! (Time) 10 Rounds: 15/12 Calories Assault Bike -2:00 Rest Between Rounds- -Score: Slowest Round-

2019 11 17

Spartan SGX Training – Saturday November 16th, 2019 at 7:00am “10k Run”

By: Kris LeSueur 0

Spartan SGX WOD 10k Run (Time) Max Effort 10k Run

2019 11 15

Spartan SGX Training – Thursday November 14th, 2019 at 7:00pm “Valor”

By: Kris LeSueur 0

Spartan SGX WOD Valor (Time) 2 Rounds for Time: 20 Hand-Release Pushups 50' Dumbbell Overhead Walking Lunges (50#/35#) 400m Run 20 Kettlebell Swings (53#/35#) 20 Ab-Mat Situps 500m Row 100m Sandbag Bear-Hug Carry (75#/50#) Spartan Finisher Burpee - Lactate Tolerance (No Measure) 5 Rounds: 0:12 Burpees (Max Effort) 0:48 Straight…

2019 11 13

Spartan SGX Training – Tuesday November 12th, 2019 at 7:00pm “Black Hawk Down”

By: Kris LeSueur 0

Spartan Strength Kettlebell Widow Makers (3 x 3) Two Kettlebells: 1 x Pushup on Kettlebells 2 x Renegade Rows (1 each arm, staggered legs) 1 x Snatch 1 x Front Squat 3 Rounds: 12/9 Calorie Row 3 Unbroken Widow Makers -1:00 Rest- Spartan SGX WOD Black Hawk Down (Time) 9…

2019 11 11

Aerobic Capacity Workout – Monday November 11th, 2019 at 7:00pm “Jerry”

By: Kris LeSueur 0

Spartan SGX WOD - Veterans Day Hero WOD In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here Jerry (Time) For Time: 1-Mile Run 2K Row 1-Mile Run

2019 11 10

Spartan SGX Training – Saturday November 9th, 2019 “Spartan Fit Test”

By: Kris LeSueur 0

Spartan SGX WOD Dead Hang (Time) 5-Minute Burpee Test (AMRAP - Reps) 5:00 AMRAP: Max Burpees 2-Mile Run (Time)

2019 11 08

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