2019 11 15
Workout of the Day – Saturday November 16th, 2019 “4th Down”
Metcon 4th Down (3 Rounds for reps) AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85) Score…
2019 11 15
Workout of the Day – Friday November 15th, 2019 “Power Bar”
Strength Power Clean (OT1:30 X 7 + 30 Dubs) On the 1:30 x 7 Sets: 30 Double-Unders 3-Position Power Clean* *3-Position Clean: 1 High Hang Power Clean (high thigh) 1 Hang Power Clean (knees) 1 Power Clean (floor) Set #1 - 50% of estimated 1RM Power Clean Set #2 -…
2019 11 14
CrossFit Preferred - CrossFitGrey Level Test (Time)For Time: 500M Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-UpsAnnie (Time)50-40-30-20-10 Double-unders Sit-upsMobility (No Measure)Mobility Upper Body --- 1. Puppy Pose - 1:00 youtu.be/GJmSVwsnQaI 2. Shoulder to Floor - 1:00/each youtu.be/D0li2U56nO4 3. Wrist Stretches - 1:00 youtu.be/-L-8YRim2nw --- Lower Body ---…
2019 11 13
CrossFit Preferred - Spartan SGXSpartan SGX WODValor (Time)2 Rounds for Time: 20 Hand-Release Pushups 50' Dumbbell Overhead Walking Lunges (50#/35#) 400m Run 20 Kettlebell Swings (53#/35#) 20 Ab-Mat Situps 500m Row 100m Sandbag Bear-Hug Carry (75#/50#)Spartan FinisherBurpee - Lactate Tolerance (No Measure)5 Rounds: 0:12 Burpees (Max Effort) 0:48 Straight Jumps…
2019 11 13
Workout of the Day – Wednesday November 13th, 2019 “Step Aerobics”
Strength Back Squat (6X2 Pausing + Regular Tempo) On the 1:30 x 6 Sets: 1 Pausing Back Squat (3 Seconds in bottom) 1 Back Squat Sets #1+2 - 65% Sets #3+4 - 70% Sets #5+6 - 75% Metcon Step Aerobics (Time) 3 Rounds For Time: 30/24 Calorie Assault Bike 20…
2019 11 12
CrossFit Preferred - Spartan SGXSpartan StrengthKettlebell Widow Makers (3 x 3)Two Kettlebells: 1 x Pushup on Kettlebells 2 x Renegade Rows (1 each arm, staggered legs) 1 x Snatch 1 x Front Squat3 Rounds: 12/9 Calorie Row 3 Unbroken Widow Makers -1:00 Rest-Spartan SGX WODBlack Hawk Down (Time)9 Rounds for…
2019 11 11
Workout of the Day – Tuesday November 12th, 2019 “Piggy Back”
Metcon PiggyBack (Time) Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run *Switch After Fully Completed Rounds (6 Each) Time Cap:25:00 Unbroken snatch is goal
2019 11 11
Workout of the Day – Monday November 11th, 2019 “Jack”
Veteran's Day Hero WOD Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley…
2019 11 10
Aerobic Capacity Workout – Monday November 11th, 2019 at 7:00pm “Jerry”
Spartan SGX WOD - Veterans Day Hero WOD In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here Jerry (Time) For Time: 1-Mile Run 2K Row 1-Mile Run
2019 11 10