CrossFit Preferred

“Big Drip” CrossFit WOD – Friday September 25th, 2020

Warm-up (No Measure) 200M Run 5 Push up to Down Dog 5 Scap Pull Ups 10 Kipping Swings 5 Pull Ups Pigeon Pose Wrist Stretch Big Drip (AMRAP - Rounds and Reps) AMRAP 20 200M Run 16/12 Cal Row 12 CTB 8 DB Snatch70/50 Goal: 4-6 Rounds Power Snatch (Power…

2020 09 24

“Don’t Forget to Breathe” CrossFit WOD – Thursday September 24th, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 2:00 on machine :30 Handstand Hold 8 Push Ups Lat Stretch Shoulder to Floor Ankle Dorsiflexion Metcon (No Measure) Strict Gymnastics Practice 0:00-7:30 5 Pausing Handstand Scap Push-Ups (1s at top) 30' Reverse Bear Crawl 5 Box Pistols (leg) 7:30-15:00 5 Tempo Eccentric Kipping HSPU :30 Dip…

2020 09 23

4-2-1

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXAerobic CapacityMeet at CrossFit Preferred at 5:15am4-2-1 (3 Rounds for time)4 Mile Run (Easy Effort) -1:00 Rest- 2 Mile Run (Moderate Effort) -1:00 Rest- 1 Mile Run (Hard Effort)

2020 09 23

035. Workout & Priorities with Jimbo Young

By: Kris LeSueur 0

https://youtu.be/w0hESY8TLL8 Today for the Preferred Experience Podcast we have Jimbo Young join me to share how he started CrossFit and how he makes it a part of his busy married life with 5 kids. If you do not know Jimbo you are missing out! He is so fun to know…

2020 09 23

“UFO” CrossFit WOD – Wednesday September 23rd, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 15 Cal Row 30 Single Unders :30 Handstand Hold 15 Cal Row 15 Dubs 25' Walking Lunges Lat Stretch Gymnastics Stamina 9/23 (5 Rounds for reps) OT2:00 X 5 Rounds 9 Bar-Facing Burpees 30 Dubs Max Kipping HSPU Score is HSPU per round UFO (3 Rounds for…

2020 09 22

Cadence

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXSpartan SGX WODCadence (6 Rounds for calories)6 Rounds: 2:00 Clock 10 Dumbbell Thrusters (2 × 35#/25#) 10 Toes-to-Bar In time remaining... Max Assault Bike Calories -2:00 Rest Between Rounds-Spartan FinisherGrip/Shrug - Lactate Tolerance (Weight)5 Rounds: 0:20 Dead Hang 0:20 Double Kettlebell Shrug 0:20 Double Kettlebell Hold…

2020 09 22

1000m Row

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXAerobic Capacity1000m Race Effort Row Warmup (No Measure)6:00 EASY DAMPER 1 Minute 1: s/m 18 -Increase s/m By 2 Every Minute- -Quick Rest- Into... 6:00 Build STEADY PACE Every 2:00 20 Hard Strokes at Goal Pace Goal Pace Examples: 3:00 Finish = 1:30/500m Goal Pace 3:15…

2020 09 21

“Pipe Down” CrossFit WOD – Tuesday September 22nd, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 200M Run 10 Cossack Squats 20 Reverse Lunges 5 Scap Retractions 10 Kipping Swings 5 Push Ups + 5 Pull Ups Couch Stretch Bar MU Stamina (Weight) 5 Rounds 35% Max Bar MU 3 Power Cleans Rest: 2:00 Between sets Set 1- 73% Set 2- 76% Set…

2020 09 21

“Leg Cramp” Spartan SGX Training – Monday September 21st, 2020

By: Kris LeSueur 0

Spartan Strength Pull-Up Superset (AMRAP - Reps) 3 Sets: 1-4 Strict Pull-Ups -0:30 Rest- 6-10 Tempo Ring Rows (30X1) -1:30 Rest Between Sets- Spartan SGX WOD Leg Cramp (Time) 4 Rounds for Time: 400m Run 2 Tire Flips 100m Sandbag Run 9 Sandbag Deadlifts 7 Sandbag Hang Squat Cleans 5…

2020 09 20

“Dodgeball” CrossFit WOD – Monday September 21st, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 400M Run Pigeon 10 Air Squats Scorpion Ankle Dorsiflexion Dodgeball (Time) 10 RFT 15 Wallballs 20/14 200M Run Timecap:25 Minutes Front Squat (6X2) 6 Sets of: 1 Pausing Front Squat (2s in bottom) 1 Front Squat Set 1- 60% Set 2- 63% Set 3- 66% Set 4-…

2020 09 20

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY CrossFit Preferred FREE!

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