CrossFit Preferred

CrossFit Preferred - Spartan SGXSpartan SGX WODRun 'em Down (Time)For Time: 1 Mile Run Directly Into... 30 Pullups 60 Pushups 90 Kettlebell Swings (53#/35#) Directly Into... 1 Mile Run -Partition Repetitions However Desired- -Rx+: Wear 20#/14# Weight Vest-

2020 02 21

Workout of the Day – Saturday February 22nd, 2020 “Team Barbara”

By: Kris LeSueur 0

Metcon Team Barbara (AMRAP - Rounds and Reps) In Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Split reps how you choose, one partner works at a time. Metcon (No Measure) 3 Giant Sets: 50' Kettlebell Cross Body Carry (Left Arm Overhead) 50' Kettlebell…

2020 02 21

Workout of the Day – Friday February 21st, 2020 “Wise Men”

By: Kris LeSueur 0

Strength Front Squat (Waves) On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 77% Set 2 (On the 1:30): 1 Rep @ 82% Set 3 (On the 3:00): 3 Reps @ 77% Set 4 (On the 4:30): 1 Rep @ 85% Set 5 (On the…

2020 02 20

Power Drive

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXAerobic CapacityPower Drive (3 Rounds for distance)3 Rounds: 8:00 Row for Distance -Every 2:00, Alternate Between s/m 20 & 24- -2:00 Rest Between Rounds-

2020 02 19

Workout of the Day – Thursday February 20th, 2020 “Life is But a Dream”

By: Kris LeSueur 0

Conditioning 2K Row (Time) Max Effort 2k Row 0-200: 2k Pace + :20 201-400: 2k Pace + :10 401-600: 2k Pace 601-800: 2k Pace + :10 801-1000: 2k Pace + :20 1001-1200: 2k Pace + :10 1201-1400: 2k Pace 1401-1600: 2k Pace + :10 1601-1800: 2k Pace + :20 1801-2000:…

2020 02 19

Coat Hanger

By: Kris LeSueur 0

CrossFit Preferred - Spartan SGXSpartan StrengthGrip Couplet (4 Rounds for reps)Every 2:30 × 4 Rounds: 1:00 Double Kettlebell Hold Max Unbroken Toes-to-Bar -Kettlebell Rx: 2 × 53#/35#- -Kettlebell Rx+: 2 × 70#/53#-Spartan SGX WODCoat Hanger (Time)3 Rounds for Time: 10 Sandbag Over-the-Shoulder Cleans 200m Sandbag Carry 30 Sandbag Squats 400m…

2020 02 18

Workout of the Day – Wednesday February 19th, 2020 “Long Haul”

By: Kris LeSueur 0

Strength Beast Builder: 2/19 Thrusters (7 Rounds for reps) On the Minute x 7: Thrusters Minute 1: 115/85 Minute 2: 135/95 Minute 3: 155/105 Minute 4: 155/105 Minute 5: 155/105 Minute 6: 135/95 Minute 7: 115/85 One single unbroken set each minute. When you drop you’re done. 1st Barbell: A…

2020 02 18

Running Training – February 17th-23rd, 2020

By: Kris LeSueur 0

Announcements Meet at Williams Field High School at 5:30am on Thursdays! Please park across the street east of the school at the church. We have permission to use the track as long as we do not park in the high school parking lot. If you are unable to join us…

2020 02 17

Workout of the Day – Tuesday February 18th, 2020 “The Undertaker”

By: Kris LeSueur 0

Gymnastics/Strength Strict HSPU 5 Rounds for reps (AMRAP - Reps) On the 1:30 x 5 Sets: 1 Set of Strict Handstand Push-ups • Choose a variation that allows you to complete at least 5 reps per set • The goal is consistency across rounds here, as the score is the…

2020 02 17

Spartan SGX Training – Monday February 17th, 2020 at 7:00pm “Neutralize”

By: Kris LeSueur 0

Spartan SGX WOD Neutralize (AMRAP - Rounds and Reps) 20:00 AMRAP for Quality/Recovery: 1:00 Assault Bike / Row (Nasal Breathing) 12 Double Kettlebell Sumo Deadlifts 6 Sumo Inchworms 12 Kettlebell Goblet Good Mornings 20m Lateral Ape Walk -Athlete's Choice on Kettlebell Weight-

2020 02 16

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A TRAINING EXPERIENCE LIKE NO OTHER

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