Spartan SGX Training – Saturday August 10th, 2019 “Hawes Trail Run”
Spartan SGX WOD Metcon (No Measure) Trail Run - Hawes Trail at 5:30am All levels welcome!
2019 08 09
Spartan SGX Training – Wednesday August 7th, 2019 “Grand Slam”
Spartan SGX WOD Grand Slam (Time) For Time: 1500m Row Directly Into... 5 Rounds: 10 Slam Balls 10 Sandbag Thrusters (75#/50#) 10 Pullups Directly Into... 1500m Row 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…
2019 08 06
CrossFit Endurance – Tuesday August 6th, 2019 at 7:00pm “Stroke Rate Ladder”
Stroke Rate Ladder (Distance) 20:00 Row Minute 1: 16 s/m Minute 2: 17 s/m Minute 3: 18 s/m … Minute 10: 25 s/m Minute 11: 25 s/m Minute 12: 24 s/m Minute 13: 23 s/m … Minute 20: 16 s/m -Stroke Rate increases by 1 every minute until 10:00, then…
2019 08 05
Spartan SGX Training – Monday August 5th, 2019 at 7:00pm “Stonehenge”
Spartan Strength Bucket Carry / Sandbag Complex (3 Rounds for time) EOMOM 12: 0:00-2:00 - 100m Bucket Carry 2:00-4:00 - 12 Sandbag Box Step Ups (75#/50#) (24"/20") Spartan SGX WOD Stonehenge (AMRAP - Reps) 4 Rounds: 5:00 AMRAP 400m Run 10m Atlas Stone Carry (93#/73#) 5 Burpees 10m Atlas Stone…
2019 08 04
Spartan SGX Training – Saturday August 3rd, 2019 “Whitten”
Spartan SGX WOD Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24'' / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten…
2019 08 02
Spartan SGX Endurance Class – Tuesday July 30th, 2019 “Damper/Drag Factor”
Damper/Drag Factor (5 Rounds for reps) 5 Rounds: 6 Sets of 0:20 on / 0:10 off Set 1 @ Bodyweight in Watts Set 2 @ BW + 20% Set 3 @ BW + 40% Set 4 @ BW + 60% Set 5 @ BW + 80% Set 6 @ ALL…
2019 07 29
Spartan SGX Training – Monday July 22, 2019 “Bear Down”
Spartan Skill / Conditioning Rope Climb Conditioning 8:00 EMOM Odd - 0:45 Row (Faster than 2k Row Pace) Even - 2 Rope Climbs Bear Down (Time) 20:00 AMRAP 2 Sandbag Bear Complexes 4 Sandbag Thrusters 6 Alternating Shoulder Slams 8 Bear Crawl Bag Drags 200m Run -Sandbag Rx: 75/50-
2019 07 21
Spartan SGX Training – Saturday July 20th, 2019 at 7:00am “22 Too Many”
Spartan SGX WOD 22 Too Many (Time) 2 Rounds for Time: 200m Run 22 Burpees 22 Air Squats 200m Run 22 Hand-Release Pushups 2:00 Plank Hold 200m Run 22 Walking Lunges 22 Pullups 200m Run 22 Wall Balls (20#/14#) 22 Dead Hang Shoulder Taps 200m Run -If you have a…
2019 07 19
Spartan SGX Training – Wednesday July 17th, 2019 at 7:00pm “Sweet Sixteen”
Spartan Strength Wall Sit Wednesday... Again... (AMRAP - Reps) 3 Rounds: 1:00 Wall Sit (35#/26#) 0:30 Max Goblet Squats (53#/35#) 1:00 Wall Sit 10 Goblet Squats (53#/35#) -1:30 Rest- Spartan SGX WOD Sweet Sixteen (Time) 4 Rounds for Time: 400m Run 16 Dumbbell Burpees (50#/35#) 16 Dumbbell Overhead Lunges 16…
2019 07 16
Spartan SGX Training – July 15th-21st, 2019
*Announcements* Congratulations to Andrew Lucero and Rusty Cooper for completing the Spartan Super in Fort Carson, Colorado today! 💥💪 This was Rusty’s final race to earn his Trifecta Medal for completing a Spartan Sprint, Super and Beast! Super proud of you Rusty! Your hard work paid off! 😎 On Wednesday…
2019 07 14