CrossFit Preferred

Spartan SGX Training – Monday January 13th, 2020 at 7:00pm “Heavy Burden”

Spartan Strength Pull Up EMOM (AMRAP - Reps) On the Minute × 9: 0:00 - 1:00 5 Eccentric Pull Ups -0:05 Negatives- 1:00 - 2:00 0:15 Isometric Pull Up Hold -Hold at Top of Pull Up, Chin Over Bar- 2:00 - 3:00 0:30 Max Ring Rows -Feet Elevated, 0:01 Pause…

2020 01 12

Spartan SGX Training – Thursday January 9th, 2020 at 7:00pm “Filthy Fifty”

By: Kris LeSueur 0

Spartan SGX WOD Filthy Fifty (Time) For Time: 50 Box Jumps (24"/20") 50 Jumping Pull ups 50 Kettlebell Swings (35#/26#) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45#/35#) 50 Back Extensions 50 Wall Balls (20#/14#) 50 Burpees 50 Double Unders

2020 01 08

Spartan SGX Training – Tuesday January 7th, 2020 at 7:00pm “Weigh Station”

By: Kris LeSueur 0

Spartan Strength Kettlebell Hand-to-Hand Snatches / Atlas Stone Carries (Weight) On the Minute × 8: 0:00-1:00 4 Kettlebell Hand-to-Hand Windmills 4 Kettlebell Hand-to-Hand Snatches 2 Kettlebell Hand-to-Hand Lunge-Thrusters 1:00-2:00 10m Atlas Stone Carry (93#/73#) 5 Burpees 10m Atlas Stone Carry -Score: Weight of Heaviest Kettlebell Used- Spartan SGX WOD Weigh…

2020 01 06

Aerobic Capacity Training – Monday January 6th, 2020 at 7:00pm “Change Gears”

By: Kris LeSueur 0

Aerobic Capacity Change Gears (2 Rounds for calories) 2 Rounds: 9:00 Assault Bike / Row (Moderate Intensity) -Every 1:00, 0:08 Sprint (Assault Bike: Standing Sprint) Directly Into... 3:00 Run (~600m) -3:00 Rest Between Rounds-

2020 01 05

Spartan SGX Training – Saturday January 4th, 2020 at 7:00am “Coffland”

By: Kris LeSueur 0

Spartan SGX WOD Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to comments U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered…

2020 01 03

Spartan SGX Training – Thursday January 2nd, 2020 at 7:00pm “Black Label”

By: Kris LeSueur 0

Spartan Strength Double Kettlebell Snatch Complex (5 × 1) 1 Double Kettlebell Snatch 1 Negative Rack Return (3 count) 6 Double Kettlebell Front Squats Spartan SGX WOD Black Label (Part I) (AMRAP - Rounds and Reps) 10:00 AMRAP 1000m Row Then, in remaining time... AMRAP of: 3 Chest-to-Bar Pullups 6…

2020 01 01

Spartan SGX Training – Saturday December 28th, 2019 “Shinners”

By: Kris LeSueur 0

Spartan SGX WOD Shinners (AMRAP - Rounds and Reps) 25:00 AMRAP with a Partner: 30 Burpees 1000 Meter Row 30 Kettlebell Swings (70#/53#) -One person works at a time, split all work however desired- This hero workout is dedicated to Master Police Officer Joseph Shinners who was shot and killed…

2019 12 27

Spartan SGX Training – Thursday December 26th, 2019 “Bear Down”

By: Kris LeSueur 0

Spartan SGX WOD 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- Spartan Finisher Time Under Tension (Distance) 2 Rounds: 3:00 Farmer's Carry 2:00 Front Rack Carry 1:00 Overhead Carry -Kettlebell Rx: 2…

2019 12 25

Spartan SGX Training – Tuesday December 24t, 2019 “Spartan Christmas”

By: Kris LeSueur 0

Spartan SGX WOD Spartan Christmas (Time) For Time: 400m Run 200m Sandbag Carry (75#/50#) 20 Walking Lunges 400m Run 20 Box Jumps (24"/20") 20 Hand-Release Pushups 400m Run 200m Bucket Carry (60#/40#) 2 Tire Flips 400m Run 20 Calorie Row 2 Rope Climbs 400m Run 20 Pull ups 50m Bear…

2019 12 23

Aerobic Capacity Workout – Monday December 23rd, 2019 “200’s”

By: Kris LeSueur 0

Aerobic Capacity 200's (2 Rounds for time) For Time: 200 Calorie Assault Bike -7:00 Rest- Then... For Time: 200 Calorie Row

2019 12 22

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A TRAINING EXPERIENCE LIKE NO OTHER

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