CrossFit Preferred

“Prime the Pump” Spartan SGX WOD – Wednesday January 4th, 2023

Spartan SGX WOD Prime the Pump (Time) 5 Rounds for Time: 200 Meter Run 15 Dumbbell Floor Presses 10 Strict Pull-ups 5 Dumbbell Burpee Deadlifts Dumbbells: 2 × 50 / 35 lb's Time Cap: 20 Minutes Spartan Finisher Move That Bag (3 Rounds for reps) 3 Rounds × AMRAP 1:…

2023 01 03

“Death by the Echo” Aerobic Capacity/Spartan SGX Training – Tuesday January 3rd, 2023

By: Kris LeSueur 0

Aerobic Capacity Death by the Echo (Calories) Assault/Echo Bike Conditioning For Total Complete Calories: Minute 1: 3/2 Calorie Bike Minute 2: 6/4 Calorie Bike Minute 3: 9/6 Calorie Bike Minute 4: 12/8 Calorie Bike Minute 5: 15/10 Calorie Bike ... Add 3/2 Calories Each Round Until Failure

2023 01 02

“GoPro” Spartan SGX WOD – Monday January 2nd, 2023

By: Kris LeSueur 0

Spartan SGX WOD GoPro (AMRAP - Rounds and Reps) AMRAP 12: 1 Rope Climb (15ft.) 6 Farmer's Carry Lengths 12 Box Jump Overs (24"/20") Dumbbells: 2 × 70 / 50 lb's Farmer's Carry Length = 25ft. [Rx+]: Legless Rope Climb Spartan Finisher Midline Finisher (No Measure) 3 Rounds Not for…

2023 01 01

“23andMe” Spartan SGX WOD – Saturday December 31st, 2022

By: Kris LeSueur 0

Spartan SGX WOD 23andMe (AMRAP - Rounds and Reps) AMRAP 23: Buy-In: 2,023 Meter Run In Time Remaining, AMRAP: 20 GHD Sit-ups or Weighted Sit-ups (25 / 15 lb's) 2 Rope Climbs 3 Dumbbell Devil's Presses (2 × 50 / 35 lb's)

2022 12 30

“SPE-1502” Aerobic Capacity/Spartan SGX Training – Thursday December 29th, 2022

By: Kris LeSueur 0

Aerobic Capacity SPE-1502 (9 Rounds for time) 3 Rounds: 300 Meter Run -2:00 Rest- 250 Meter Run -2:00 Rest- 200 Meter Run -4:00 Rest Between Rounds- All Runs: 10-30 Seconds Faster Than 1 Mile PR Pace

2022 12 28

“1:40/:20 Intervals” Aerobic Capacity/Spartan SGX WOD – Tuesday December 27th, 2022

By: Kris LeSueur 0

Aerobic Capacity/Spartan SGX WOD 1:40/:20 Intervals (9 Rounds for distance) Row Conditioning 9 Rounds: 1:40 Max Meters 20 Seconds Rest* *Rest 2 Minutes After 5th Interval On Concept2 Monitor main menu: Select Workout - Custom List - v1:40/:20...9

2022 12 26

“Lump of Coal” Spartan SGX WOD – Monday December 26th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Lump of Coal (Time) Every 2 Minutes Until 30 Reps: 600 Meter Bike Max Sandbag Over-the-Shoulder Cleans (70 / 50 lb) Time Cap: 14 Minutes [Rx+]: Sandbag - 100 / 70 lb Spartan Finisher Box Jump Over Conditioning (Time) For Time Until 100 Reps: 1 Minute Box…

2022 12 25

“Deka the Halls” Spartan SGX WOD – Saturday December 24th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Deka the Halls (AMRAP - Rounds and Reps) AMRAP 30: 30 Sandbag Reverse Lunges 30/24 Calorie Row 20 Box Jump Overs 30 Wallball Sit-ups 30/24 Calorie Ski 20 Double Dumbbell Power Cleans 30/24 Calorie Bike 30 Slam Balls 20 Sandbag Box Step-ups 20 Brute Force Burpees Every…

2022 12 23

“Road Runner” Aerobic Capacity/Spartan SGX Training – Thursday December 22nd, 2022

By: Kris LeSueur 0

Aerobic Capacity Road Runner (3 Rounds for distance) 15:00 Run - Easy Pace -2:00 Rest- 5:00 Run - Moderate Pace -2:00 Rest- 10:00 Run - Easy Pace

2022 12 21

“Winter Wonderland” Spartan SGX WOD – Wednesday December 21st, 2022

By: Kris LeSueur 0

Spartan SGX WOD Winter Wonderland (5 Rounds for reps) 5 Rounds for Max Reps: 1 Minute Dumbbell Goblet Reverse Lunges (50 / 35lb) 1 Minute GHD or Weighted Sit-ups (25 / 15 lb) 1 Minute Calorie Ski 1 Minute Rest Spartan Finisher Mandatory Mobility (No Measure) 10:00 Mobility -Shoulders -Low…

2022 12 20

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