CrossFit Preferred

“Deka 2k22” Spartan SGX WOD – Saturday October 29th, 2022

Spartan SGX WOD Deka 2k22 (Time) For Time: 200 Meter Run, 30 Single-Dumbbell Reverse Lunges (50 / 35 lb) 200 Meter Run, 500 Meter Row 200 Meter Run, 20 Box Jump Overs (24"/20") 200 Meter Run, 25 Wall Ball Sit-ups (20 / 14 lb) 200 Meter Run, 500 Meter Ski…

2022 10 28

“LT-1501” Aerobic Capacity/Spartan SGX Training – Thursday October 27th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-1501 (6 Rounds for distance) 6 Rounds: 3:00 Run - Moderate Pace -0:45 Rest Between Rounds- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-

2022 10 26

“Turkish Heat” Spartan SGX WOD – Wednesday October 26th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Turkish Heat (AMRAP - Rounds and Reps) AMRAP 16: 8 Sandbag Over-the-Shoulder Cleans 6 Kettlebell Turkish Get-ups Every 4 Minutes [Starting at 0:00]: 200 Meter Sandbag Run Sandbag: 75 / 50 lb Kettlebell: 53 / 35 lb Spartan Finisher Wall Sit Wednesday (AMRAP - Reps) 3 Rounds:…

2022 10 25

“Bike FTP Prep” Aerobic Capacity/Spartan SGX Training – Tuesday October 25th, 2022

By: Kris LeSueur 0

Aerobic Capacity Bike FTP Prep (AMRAP - Reps) Assault/Echo Bike Conditioning: 10 Rounds: 2 Minutes On 1 Minute Easy Score: Lowest Average Watts of the 10 Rounds In a few weeks from now we will complete a 20-minute bike test. This will be one of our prep workouts for the…

2022 10 24

“Cliff Jumper” Spartan SGX WOD – Monday October 24th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Cliff Jumper (Time) 5 Rounds for Time: 2 Rope Climbs 30 Second Dead Hang* 40 Double Unders 50 Meter Dumbbell Farmer's Carry *2 Shoulder Taps Every 10 Seconds Dumbbells: 2 × 70 / 50 lb's Spartan Finisher 50 Meter Sled (Time) For Time: 50 Meter Sled Push…

2022 10 23

“Sand Pit” Spartan SGX WOD – Saturday October 22nd, 2022

By: Kris LeSueur 0

Spartan SGX WOD Sand Pit (AMRAP - Rounds and Reps) AMRAP 25: 5 Brute Force Burpees 10 Sandbag Box Step Overs 20 Alternating Dumbbell Snatches 30/24 Calorie Bike Sandbag: 70 / 50 lb Dumbbell: 50 / 35 lb Box: 24"/20"

2022 10 21

“AT-1516” Aerobic Capacity/Spartan SGX Training – Thursday October 20th, 2022

By: Kris LeSueur 0

Aerobic Capacity AT-1516 (8 Rounds for distance) 35:00 Easy Aerobic Run -5:00 Rest- Then, 8 × 0:12 Sprints -2:00 Rest Between Sprints-

2022 10 19

“Three Hundo” Spartan SGX Training – Wednesday October 19th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Three Hundo (Time) For Time: 100 Calorie Row 100 Abmat Sit-ups 100 Wallballs (20 / 14 lb) [Partition However You'd Like] Spartan Finisher Let's Hang (Time) For Time: 30 Second Dead Hang 150 ft. Kettlebell Farmer's Carry 30 Second Dead Hang 100 ft. Kettlebell Front Rack Carry…

2022 10 18

“The Deep End” Aerobic Capacity/Spartan SGX Training – Tuesday October 18th, 2022

By: Kris LeSueur 0

Aerobic Capacity/Spartan SGX WOD The Deep End (4 Rounds for time) Assault/Echo Bike Conditioning Round 1: 4000/3200 Meters - Moderate Pace Round 2: 3000/2400 Meters - Moderate/Hard Pace Round 3: 2000/1600 Meters - Hard Pace Round 4: 1000/800 Meters - Controlled Sprint Rest 3 Minutes Between Rounds

2022 10 17

“Black Lagoon” Spartan SGX WOD – Monday October 17th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Black Lagoon (AMRAP - Rounds and Reps) 4 Rounds × AMRAP 4: Buy-In: 400 Meter Run In Time Remaining, AMRAP: 8 Chest-to-Bar Pull-ups 8 Dumbbell Thrusters (2 × 50 / 35 lb's) 8 Burpees over Dumbbells Rest 1 Minute Between Rounds Pick up where you left off…

2022 10 16

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