Should You Workout If Your Sick?
We all know that getting sick sucks. But besides infecting everyone at the gym, is there a real reason to not workout if you are feeling under the weather? Yes, and no! If you feel like you are coming down with just a cold, exercise could actually help your body…
CrossFit Preferred - CrossFitWeightliftingBack SquatMetconMetcon (Time)"FIRE ALARM" 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 1 Round of the “Bergeron Beep Test” 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees
July 31. 2017
CrossFit Preferred - CrossFitWeightliftingShoulder Press (1x2)MetconMetcon (Time)Five rounds for time of: 400 Meter Run 7 Dumbbell Push Presses (25/15) (35/25) 14 Alternating Reverse Lunges with DB Farmer’s Carry
CrossFit Preferred News & Workouts July 31st – August 5th, 2017
CROSSFIT PREFERRED ANNOUNCEMENTS: Double Under Clinic August 19th at 9:00am and 10:00am Taught by coach Shanna Duvall 2 class times to choose from Classes capped at 20 people per class - please sign up at the gym Class will cover: Foot Strengthening drills, Basic jumping mechanics, developing jumping strength and stamina,…
navy seal wod
CrossFit Preferred - CrossFitMetconNavy Seal WOD (Time)“Navy Seal WOD” 1 mile run 5 Rounds for time: 10 burpees 20 KB Swings 30 squats Cash out: 1 mile run
CrossFit Preferred - CrossFitWeightliftingBack Squat (6X4+2 fron squats)MetconMetcon (Time)25 Hang Power Snatches (75/55) 50 Sit ups 100 double unders 20 Hang Power Snatches 40 Sit ups 80 Double unders 15 Hang Power Snatches 30 Sit ups 60 Double unders 10 Hang Power Snatches 20 Sit ups 40 Double unders 5…
CrossFit Preferred - CrossFitMetconMetcon (AMRAP - Reps)Tabata Couplets, alternating (8 min each couplet) Pistol squats and dips Rest 2 minutes Toes to Bar Med ball cleansWeightliftingBench Press (4x6)
CLEAN BREAK (TEAM)
CrossFit Preferred - CrossFitMetconMetcon (Time)In Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95) 100 Meter Run Partner one completes the first full round of 10 squat cleans + 100 meter run. Parter two then completes the same (10 squat cleans + 100 meter run).
“FLIP AND FLOP”
CrossFit Preferred - CrossFitWeightliftingSplit Jerk (1x1)MetconMetcon (Time)MET-CON "FLIP AND FLOP" 21 – 15 – 9: Alternating Dumbbell Snatches (50/35) Calorie Row Directly into… 21 – 15 – 9: Box Jump Overs (24″/20″) Pull-Ups
CrossFit Preferred - CrossFitWeightliftingRomanian Deadlift (1x5)Clean grip, load hamstrings, slight bend in knee. Go from standing to mid shin, not to floor.WeightliftingSumo Deadlift (1x7)MetconMetcon (5 Rounds for time)Every 6 minutes, for 30 minutes (5 sets) for times: 400 Meter Run 25 Wall Ball Shots (14/10) (20/14) (30/20) Modify the weight…