CrossFit Preferred

“Breathe Again” Spartan SGX WOD – Wednesday August 3rd, 2022

Spartan SGX WOD Breathe Again (4 Rounds for distance) 4 Rounds × AMRAP 3: Cardio Buy-In* Max Distance Double Kettlebell Front Rack Carry (2 × 53 / 35 lb's) Rest 1 Minute Between Rounds [*Each Round, Alternate Between]: 1,000/900 Meter Bike 500/450 Meter Row 400/350 Meter Ski 400 Meter Run…

2022 08 02

“Ski Mask” Aerobic Capacity/Spartan SGX WOD – Tuesday August 2nd, 2022

By: Kris LeSueur 0

Aerobic Capacity Ski Mask (Time) Ski Conditioning For Time: 5,000/4,000 Meter Ski [Completed As]: 3 Minutes On 1 Minute Rest

2022 08 01

“Task At Hand” Spartan SGX WOD – Monday August 1st, 2022

By: Kris LeSueur 0

Spartan Strength Chin-Ups Hold Sets (4 Rounds for reps) 4 Sets: 0:10 Chin-Up Hold Directly Into... Max Chin-Up Reps 2-3 Minutes Rest Between Sets Spartan SGX WOD Task At Hand (AMRAP - Rounds and Reps) AMRAP 18: 10 Dumbbell Goblet Squats 10 Lateral Burpees over Dumbbell 10-20-30-40-50... Single Dumbbell Hang…

2022 07 31

“Trial By Fire” Spartan SGX Workout – Saturday July 30th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Trial By Fire (Time) 10 Rounds for Time: 200 Meter Run 15 Kettlebell Swings (70 / 53 lb) 2/1 Rope Climbs* *Odd Rounds: 2 Rope Climbs *Even Rounds: 1 Rope Climb

2022 07 29

“AT-1603” Aerobic Capacity/Spartan SGX Training – Thursday July 28th, 2022

By: Kris LeSueur 0

Aerobic Capacity AT-1603 (5 Rounds for time) 25:00 Easy Aerobic Run -5:00 Rest- Then, 5 Rounds: 80 Meter Sprint -1:30 Rest Between Rounds-

2022 07 27

“Deka Tabata” Spartan SGX WOD – Wednesday July 27th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Deka Tabata (4 Rounds for reps) Tabata Single Dumbbell Reverse Lunges Rest 1 Minute Tabata Calorie Row Rest 1 Minute Tabata Box Jump Overs Rest 1 Minute Tabata Single Dumbbell Devil's Presses Dumbbell: 50 / 35 lb Box: 24"/20" The Tabata interval is 20 seconds of work…

2022 07 26

“White Thunder” Aerobic Capacity/Spartan SGX Training – Tuesday July 26th, 2022

By: Kris LeSueur 0

Aerobic Capacity White Thunder (6 Rounds for calories) Echo Bike Conditioning 6 Rounds for Calories: 35 Second Sprint - Max Effort 3 Minutes Rest Between Rounds

2022 07 25

“Handyman” Spartan SGX WOD – Monday July 25th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Handyman (Time) 5 Rounds for Time [25 Minute Cap]: 400 Meter Run 100-ft. Dumbbell Farmer's Carry (2 × 70 / 50 lb's) 1 Minute Dead Hang* (Accumulated) [*Every Break: 5 Burpees] Spartan Finisher V-Up Finisher (AMRAP - Rounds and Reps) AMRAP 5: 2 V-Ups 10 Second Hollow…

2022 07 24

“Lightning Strike” Spartan SGX WOD – Saturday July 23rd, 2022

By: Kris LeSueur 0

Spartan SGX WOD Lightning Strike (Calories) AMRAP 25: Max Calorie Bike Every 5 Minutes [Starting at 0:00]: 200 Meter Sandbag Run (50 / 35 lb) 15 Toes to Bar 10 Burpees to Target (6")

2022 07 22

“VO2-1609” Aerobic Capacity/Spartan SGX Training – Thursday July 21st, 2022

By: Kris LeSueur 0

Aerobic Capacity VO2-1609 (16 Rounds for time) 4 Sets: 200 Meter Run 200 Meter Recovery Jog 3 × 300 Meter Run -No Additional Rest Between 200 Meter Jog & 1st 300 Meter Run- -0:30 Rest Between 300 Meter Runs- -3:00 Rest Between Sets- -200s: 0-15 Seconds Slower Than 1 Mile…

2022 07 20

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A TRAINING EXPERIENCE LIKE NO OTHER

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NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES