CrossFit Preferred

CrossFit Preferred - Spartan SGXSpartan SGX WODDeka Strong (Time)For Time: 400m Run, 30 Sandbag Back Squats (75#/50#) 400m Run, 500m Row 400m Run, 20 Box Jump Overs (24"/20") 400m Run, 20 Wall Balls (20#/14#) 400m Run, 100m Farmer's Carry (2 × 70#/53#) 400m Run, 20/15 Assault Bike Calories 400m Run,…

2020 11 27

“Happy Thanksgiving” CrossFit WOD – Thursday November 26th, 2020

By: Kris LeSueur 0

Metcon The Gobbler (Time) Partner WOD For Time; run together split other work 200M Run 100 dubs/singles 200M Run 100 AbMat Sit-Ups 200M Run 100 Push Press 75/55 200M Run 100 Wallballs 200M Run 100 Burpees 200M Run 100 KB Swings 53/35 200M Run 100 Second Plank 200M Run 100…

2020 11 25

Episode 044. Choose Gratitude

By: Kris LeSueur 0

[embed]https://youtu.be/zuEcIF90L-c[/embed] Today for Episode 044 the topic is Choose Gratitude What is Gratitude? It is defined as: the quality of being thankful; readiness to show appreciation for and to return kindness. How do we show gratitude in our lives? It can be easy to tell someone…

2020 11 25

“Turkey Hunt” Spartan SGX Training – Wednesday November 25th, 2020

By: Kris LeSueur 0

Spartan SGX WOD Turkey Hunt (Time) For Time: 800m Run 2 Tire Flips 50 Lunges 400m Bucket Carry (60#+/40#+) 2 Tire Flips 25 Pullups 400m Farmer's Carry (2 × 53#/35#) 2 Tire Flips 50 Hand-Release Pushups 800m Run -Rx+: Wear a 20#/14# Weight Vest- Spartan Finisher Grip to the Limit…

2020 11 24

“Wise Men” CrossFit WOD – Wednesday November 25th, 2020

By: Kris LeSueur 0

Metcon Wise Men (3 Rounds for reps) AMRAP 3: Max Rounds of Macho Man (135/95) Rest 3 Minutes AMRAP 3: Max Rounds of Macho Man (155/105) Rest 3 Minutes AMRAP 3: Max Rounds of Macho Man (185/135) Macho Man 3 Power Cleans 3 Front Squats 3 Push Jerks Strength Clean…

2020 11 24

“Assault Bike Lovin'” Aerobic Capacity/Spartan SGX – Tuesday November 24th, 2020

By: Kris LeSueur 0

Aerobic Capacity Assault Bike Lovin' (3 Rounds for time) On the 2:00 × 3 Rounds: 20/15 Assault Bike Calories On the 1:30 × 4 Rounds: 15/12 Assault Bike Calories On the 1:00 × 5 Rounds: 10/8 Assault Bike Calories -Score: Slowest Round Each Set- If performed on Rower: 26/20 Calories…

2020 11 23

“Triple Sec” CrossFit WOD – Tuesday November 24th, 2020

By: Kris LeSueur 0

Strength Snatch Snatch Technique 6 Sets: 1 Low-Hang Power Snatch 1 Low-Hang Squat Snatch Set 1/2 - 60% of 1RM Snatch Set 3/4 - 65% Set 5/6 - 70% - The "Low-Hang" position is beneath the knee, but *not* touching the floor (think 2" off the floor) Metcon Triple Sec…

2020 11 23

“Chasing Waterfalls” CrossFit WOD – Monday November 23rd, 2020

By: Kris LeSueur 0

Strength Front Squat (4X5) Stamina Squats On the Minute x 8 (4 Rounds): Min 1 - 5 Front Squats Min 2 - 10 Back Squats 50% 1RM Front Squat Back Squat (4X10) Stamina Squats On the Minute x 8 (4 Rounds): Min 1 - 5 Front Squats Min 2 -…

2020 11 22

“Beach Bruiser” Spartan SGX Training – Monday November 23rd, 2020

By: Kris LeSueur 0

Spartan Strength Tempo Goblet Squats (4 × 6) Tempo: 4240 0:04 Eccentric 0:02 Pause at Bottom 0:04 Concentric No Pause Between Reps -1:30 Rest Between Sets- Spartan SGX WOD Beach Bruiser (AMRAP - Rounds and Reps) 20:00 AMRAP 200m Sandbag Run 15 Air Squats 5 Brute Force Burpees 5 Sandbag…

2020 11 22

“War Hammer” CrossFit WOD – Saturday November 21st, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 1 Mile Run 5 Minutes Athletes choice mobility Metcon War Hammer (Time) For Time 800m Run 21 Burpee Box Jump Overs (24"/20") 800m Run 21 Power Clean and Jerks (155 / 105 lb) 800m Run 21 Burpee Box Jump Overs (24"/20") 800m Run

2020 11 20

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