CrossFit Preferred

“Stacked Dek” Spartan SGX WOD – Wednesday August 31st, 2022

Spartan SGX WOD Stacked Dek (3 Rounds for reps) 3 Rounds: 1 Minute Max Calorie Row 1 Minute Max Wall Balls 20 / 14 lb 1 Minute Max Box Jump Overs (24"/20") 1 Minute Max Slam Balls 1 Minute Max Single-Dumbbell Devil's Presses 50 / 35 lb 1 Minute Rest…

2022 08 30

“Cross Country” Aerobic Capacity/Spartan SGX WOD – Tuesday August 30th, 2022

By: Kris LeSueur 0

Aerobic Capacity Cross Country (Calories) [For Total Calories] 5-4-3-2-1: Minute Row Minute Ski 30 minutes of constant movement. Aim to hold a consistent number of calories each minute.

2022 08 29

“Sound the Alarm” Spartan SGX WOD – Monday August 29th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Sound the Alarm (AMRAP - Rounds and Reps) AMRAP 18: 10 Alternating Dumbbell Snatches (50 / 35 lb) 10 Lateral Burpees over Dumbbell 30 Double Unders Every 3 Minutes [Starting @ 0:00]: 200 Meter Sandbag Run (50 / 35 lb) Spartan Finisher Toes to Bar Stamina (4…

2022 08 28

“Beach Brawl” Spartan SGX WOD – Saturday August 27th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Beach Brawl (Time) For Time: 50 Kettlebell Goblet Squats 400 Meter Bucket Carry 50/40 Calorie Bike 30 Burpee Pull-ups 50/40 Calorie Bike 400 Meter Bucket Carry 50 Kettlebell Goblet Squats Kettlebell - 70 / 53 lb Bucket - 60 / 40 lb [Bucket Carry: Bear-Hug Carry, Keep…

2022 08 26

“LT-10007” Aerobic Capacity/Spartan SGX Training – Thursday August 25th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-10007 (12 Rounds for time) 5 × 400 Meter Run 4 × 400 Meter Run 3 × 400 Meter Run -0:40 Rest Between Runs- -5:00 Rest Between Sets- -All Runs: 30-50 Seconds Slower Than 1 Mile PR Pace-

2022 08 24

“Knuckle Sandwich” Spartan SGX WOD – Wednesday August 24th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Knuckle Sandwich (4 Rounds for reps) 4 Rounds × AMRAP 3: 50-ft. Sandbag Walking Lunge 200 Meter Run Max Brute Force Burpees Rest 1 Minute Between Rounds Sandbag - 50 / 35 lb [Rx+]: Sandbag - 70 / 50 lb Spartan Finisher Double Under EMOM (Time) On…

2022 08 23

“Zone 2 Cardio – Bike” Aerobic Capacity/Spartan SGX Training – Tuesday August 23rd, 2022

By: Kris LeSueur 0

Aerobic Capacity Zone 2 Cardio - Bike (Distance) Assault/Echo Bike Conditioning 40 Minutes at Zone 2 Longer aerobic session at a zone 2 heart rate. If using a heart rate monitor, 180 - Age = Target Heart Rate.

2022 08 22

“Boiler Room” Spartan SGX Training – Monday August 22nd, 2022

By: Kris LeSueur 0

Spartan Skill / Conditioning Skill Practice (AMRAP - Reps) 10 Minutes of Pulling Skill Practice OPTIONS -Rope Climbs (with legs) -Legless Rope Climbs -Seated Legless Rope Climbs -Pull-ups -Chest to Bar Pull-ups -Pegboard -Muscle-ups (Ring or Bar) -Choose one for today that you believe will benefit you the most. -SCORE:…

2022 08 21

“Around the Clock” CrossFit WOD – Saturday August 20th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Around the Clock (5 Rounds for reps) 5 Rounds for Max Reps: 1 Minute Max Kettlebell Swings (53 / 35 lb) 1 Minute Max Calorie Row 1 Minute Max Sandbag Box Step-ups (50 / 35 lb) (24"/20") 1 Minute Max Calorie Bike 1 Minute Rest [Rx+]: Kettlebell…

2022 08 19

“VO2-5001” Aerobic Capacity/Spartan SGX Training – Thursday August 18th, 2022

By: Kris LeSueur 0

Aerobic Capacity VO2-5001 (9 Rounds for time) 9 Rounds: 300 Meter Run 100 Meter Recovery Walk 300s: 30-50 Seconds Slower Than 1 Mile PR Pace

2022 08 17

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