CrossFit Preferred

“Blitzen” CrossFit WOD – Friday January 15th, 2021

Metcon Blitzen (Time) 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/85) Metcon plus strength complex to be completed on a 15:00 running clock Bike sub 15/12 Cal Blitzen Barbell Complex (Weight) Until the 15:00...Thruster Complex In the time remaining after finishing "Blitzen", build to a Heavy Complex: 3 Front Squats…

2021 01 14

“Balls to the Wall” CrossFit WOD – Thursday January 14th, 2021

By: Kris LeSueur 0

Metcon Balls to the Wall (AMRAP - Reps) Stamina Conditioning Ascending Ladder for 7:00: 3-6-9-12-15-18-21... Unbroken Wallballs 20 / 14 lb Continue to climb by (3) reps per round until the 7:00 cap is reached. Unbroken sets today Metcon (No Measure) Body Armor 3 Giant Sets: 20 Dual Dumbbell Bulgarian…

2021 01 13

“STE-1501V2” Aerobic Capacity – Thursday January 14th, 2021

By: Kris LeSueur 0

Aerobic Capacity Meet at the Williams Field High School Track at 5:15am - Please park at the church across the street. STE-1501V2 (6 Rounds for time) 6 Rounds: 50 Meter Sprint Straight Into... 300 Meter Run -3:00 Rest Between Rounds- -300s: 30-50 Seconds Slower Than 1 Mile PR Pace-

2021 01 13

051. Gymnastics Form & Technique with Coach Andy Greenwood

By: Kris LeSueur 0

https://youtu.be/FjN5AOnkq6U Today for episode 51 of The Preferred Experience Podcast we have Coach Andy Greenwood teaching us how to work on form and technique within gymnastics in CrossFit. We also discuss how to approach workouts and focusing on the long term and not the next PR! Coach Andy will be…

2021 01 13

“Upper Deck” Spartan SGX WOD – Wednesday January 13th, 2021

By: Kris LeSueur 0

Spartan SGX WOD Upper Deck (Time) 2 Rounds for Time: 500m Row 400m Run 30 Kettlebell Swings 200m Carry* 10 Burpee Pullups *Round 1: Bucket Carry (Off Shoulders) *Round 2: Dumbbell Farmer's Carry -Rx: 60#+/40#+ Bucket, 53#/35# Kettlebell, 50#/35# Dumbbells- Spartan Finisher Weighted Plank (AMRAP - Reps) 4:00 AMRAP Max…

2021 01 12

“Control-Alt-Delete” CrossFit WOD – Wednesday January 13th, 2021

By: Kris LeSueur 0

Metcon Control-Alt-Delete (Time) "Control-Alt-Delete" On the 5:00 x 4 Rounds: 20 Alternating Dumbbell Snatches (50 / 35 lb) 40 Air Squats 15/12 Calorie Bike OR 20/15 Calorie Row Score is slowest round

2021 01 12

“Delight” CrossFit WOD – Tuesday January 12th, 2021

By: Kris LeSueur 0

Metcon DelighT (AMRAP - Rounds and Reps) "DelighT" AMRAP 15: 12 Box Jump Overs 12 Deadlifts 9 Bar-Facing Burpees 9 Hang Power Cleans 6 Bar Muscle-Ups 6 Push Jerks Barbell - 155 / 105 lb Box - 24"/20" Scale: BMU 12 CTB 6 Strict CTB 12 Alt Plank Rows

2021 01 11

“Discipline” Aerobic Capacity – Tuesday January 12th, 2021

By: Kris LeSueur 0

Aerobic Capacity This class is at the gym at 7:00pm on Tuesdays Discipline (Time) On the 6:00 × 5 Rounds: 30/24 Calorie Row 30/20 Calorie Assault Bike -Score: Slowest Round-

2021 01 11

“Full Circle” CrossFit WOD – Monday January 11th, 2021

By: Kris LeSueur 0

Strength Front Squat (8X2) Stamina Squats On the Minute x 16 (8 Rounds): Min 1 - 2 Front Squats Min 2 - 4 Back Squats 75-77% 1RM Back Squat (8X4) Stamina Squats On the Minute x 16 (8 Rounds): Min 1 - 2 Front Squats Min 2 - 4 Back…

2021 01 10

“Burpee Mountain” Spartan SGX Training – Monday January 11th, 2021

By: Kris LeSueur 0

Spartan Strength Kettlebell Hand-to-Hand Snatches / Atlas Stone Carries (Weight) On the Minute × 8: 0:00-1:00 4 Kettlebell Hand-to-Hand Windmills 4 Kettlebell Hand-to-Hand Snatches 2 Kettlebell Hand-to-Hand Lunge-Thrusters 1:00-2:00 10m Atlas Stone Carry (93#/73#) 5 Burpees 10m Atlas Stone Carry -Score: Weight of Heaviest Kettlebell Used- Spartan SGX WOD Burpee…

2021 01 10

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