CrossFit Preferred

“Lost in the Echo” Aerobic Capacity/Spartan SGX Training – Tuesday December 20th, 2022

Aerobic Capacity Lost in the Echo (Time) Assault/Echo Bike Conditioning For Time [Until 100/80 Calories]: 20 Seconds Sprint 40 Seconds Rest

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“Extra Goodies” Spartan SGX WOD – Monday December 19th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Extra Goodies (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups After Each Set: 50ft. Farmer's Carry 70 / 50 lb's Spartan Finisher Tabata Accessory (3 Rounds for reps) 8 Rounds for Reps: 10 Seconds Max Push-ups 20 Seconds Plank Hold Rest 1 Minute 8 Rounds for Reps: 20 Seconds…

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“You’re a Mean One” Spartan SGX WOD – Saturday December 17th, 2022

By: Kris LeSueur 0

Spartan SGX WOD You're a Mean One (Time) For Time: 5k/4k Bike 300 Double Unders 100 GHD or Weighted Sit-ups (25 / 15 lb) 10 Rope Climbs

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“LT-1502” Aerobic Capacity/Spartan SGX Training – Thursday December 15th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-1502 (5 Rounds for distance) 5 Rounds: 4:00 Run - Moderate Pace -1:00 Rest Between Rounds- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-

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“Pistol Whip” Spartan SGX WOD – Wednesday December 14th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Pistol Whip (Time) On the 5:00 × 5 Rounds: 20 Wallballs (20 / 14 lb) 15/12 Calorie Bike 10 Dumbbell Box Step Overs (24"/20") Dumbbells: 2 × 50 / 35 lb's [Score: Slowest Round] Spartan Finisher Strict Pull-up Singles (Time) 20 Rounds: 1 Strict Pull-up [4 Minute…

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“Without a Paddle” Aerobic Capacity/Spartan SGX Training – Tuesday December 13th, 2022

By: Kris LeSueur 0

Aerobic Capacity Without a Paddle (Time) Row Conditioning For Time: 1200m Moderate, 600m Easy 1000m Moderate, 500m Easy 800m Moderate, 400m Easy 600m Moderate, 300m Easy 400m Moderate, 200m Easy 200m Moderate, 100m Easy Moderate: 2k Pace + 5-10 Seconds Easy: 2k Pace + 15-20 Seconds

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“AT-1501” Aerobic Capacity/Spartan SGX Training – Thursday December 8th, 2022

By: Kris LeSueur 0

Aerobic Capacity AT-1501 (6 Rounds for time) 20 Minutes - Easy Aerobic Run -Rest 5 Minutes- 6 Rounds: 60 Meter Sprint -Rest 1 Minute Between Rounds-

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“Tension” Spartan SGX WOD – Wednesday December 7th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Tension (4 Rounds for reps) 4 Rounds for Max Reps: 1 Minute Calorie Row 2 Minutes Turkish Get Ups (53 / 35 lb) Rest 2 Minutes Between Rounds Spartan Finisher Core Grip (Weight) 3 Rounds: 30 Seconds Side Plank 30 Seconds Side Plank (Other Side) 30 Seconds…

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“FTP Intervals” Aerobic Capacity/Spartan SGX Training – Tuesday December 6th, 2022

By: Kris LeSueur 0

Aerobic Capacity FTP Intervals (8 Rounds for calories) Echo/Assault Bike Conditioning 8 Rounds: 3 Minutes at Moderate Pace (85-95% FTP) 30 Seconds Rest Between Rounds

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“Hurt Locker” Spartan SGX WOD – Monday December 5th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Hurt Locker (Time) For Time: 400 Meter Run 30 Abmat Sit-ups 150ft Walking Lunge 400 Meter Sandbag Run (50 / 35 lb) 30 Abmat Sit-ups 100ft Sandbag Walking Lunge (50 / 35 lb) 400 Meter Sandbag Run (70 / 50 lb) 30 Abmat Sit-ups 50ft Sandbag Walking…

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