CrossFit Preferred

“Shoulder the Burden” Spartan SGX WOD – Wednesday January 18th, 2023

Spartan SGX WOD Shoulder the Burden (Time) 10-9-8-7-6-5-4-3-2-1: Brute Force Burpees Sandbag Box Step Overs (24"/20") [After Each Round]: 100 Meter Sandbag Carry Sandbag - 50 / 35 lb Spartan Finisher Bucket Carry (Time) For Time: 400 Meter Bucket Carry (60 lb / 40 lb) [Old Standard: Keep Off Shoulders]

2023 01 17

“Full Nelson” Aerobic Capacity/Spartan SGX Training – Tuesday January 17th, 2023

By: Kris LeSueur 0

Aerobic Capacity Full Nelson (5 Rounds for calories) Row Conditioning 5 Rounds for Max Calories: 30 Strokes 1 Minute Rest

2023 01 16

“Pit Stop” Spartan SGX WOD – Monday January 16th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Pit Stop (AMRAP - Rounds and Reps) AMRAP 20: 20 Slam Balls 15/12 Calorie Row 20 Single Dumbbell Thrusters 15/12 Calorie Bike 20 Alternating Dumbbell Snatches 15/12 Calorie Ski Dumbbell - 50 / 35 lb Spartan Finisher Stay Still (Weight) 3 Rounds for Quality: 1 Minute Weighted…

2023 01 15

“Chugga Chugga” Spartan SGX WOD – Saturday January 14th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Chugga Chugga (Time) 10 Rounds for Time [30 Minute Cap]: 20/16 Calorie Row* 10 Push-ups [Odd Rounds]: 1 Legless Rope Climb [Even Rounds]: 5 Sandbag Over-the-Shoulder Cleans (100 / 70 lb) *Must Be Completed Under 1 Minute *Every Second Over Adds 1 Push-up

2023 01 13

“VO2-1610” Aerobic Capacity/Spartan SGX Training – Thursday January 12th, 2023

By: Kris LeSueur 0

Aerobic Capacity VO2-1610 3 Rounds: 800 Meter Run - Fast Pace-5:00 Rest Between Rounds- -Fast Pace: 0-15 Seconds Slower Than 1 Mile PR Pace-

2023 01 11

“White Knuckles” Spartan SGX WOD – Wednesday January 11th, 2023

By: Kris LeSueur 0

Spartan SGX WOD White Knuckles (Time) For Time: 100 Dumbbell Box Step Overs On the Minute [Starting at 0:00]: 3 Dumbbell Clean and Jerks Dumbbells: 2 × 35 / 25 lb's Box: 24"/20" Spartan Finisher WSW For Time (Time) 3 Rounds for Time: 1:00 Wall Sit 15 Kettlebell Goblet Squats…

2023 01 10

“Skills + Thrills” Aerobic Capacity/Spartan SGX Training – Tuesday January 10th, 2023

By: Kris LeSueur 0

Aerobic Capacity Skills + Thrills (Time) 5 Rounds for Time [15 Minute Cap]: 20/16 Calorie Bike* 50 Unbroken Double Unders *Must Be Completed Under 1 Minute

2023 01 09

“Sand Dweller” Spartan SGX WOD – Monday January 9th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Sand Dweller (Time) For Time: 400 Meter Sandbag Run 50 AbMat Sit-ups 400 Meter Sandbag Run 35 AbMat Sit-ups 400 Meter Sandbag Run 20 AbMat Sit-ups Sandbag - 50 / 35 lb Spartan Finisher Can't Let You Go (Time) Accumulate 3:00 of a Dead Hang Every Break…

2023 01 08

“Beaten Path” Spartan SGX WOD – Saturday January 7th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Beaten Path (Time) For Time: 5k Bike 300' Sandbag Walking Lunge 100 Kettlebell Swings [Partition However You'd Like] Sandbag - 70 / 50 lb Kettlebell - 53 / 35 lb

2023 01 06

“Butterfinger” Aerobic Capacity/Spartan SGX Training – Thursday January 5th, 2023

By: Kris LeSueur 0

Aerobic Capacity Butterfinger (10 Rounds for time) 10 Rounds: 300 Meter Run 200 Meter Jog -No Rest Between Runs or Rounds- -300s: Fast Pace (~1 Mile PR Pace)-

2023 01 04

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