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CrossFit WOD – Friday June 19th, 2020

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Warm-up (No Measure)

2 ROUNDS (5:00 Cap)

200m Run

10 Good Mornings

8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in a Quarter Squat

5 Jumping Squats

10 Cossack Squats

5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

400m Run

15 Hang Power Snatch (95/65)|(65/45)

21 Sit-Ups

(Score is Rounds + Reps)

CFP Mobility

https://vimeo.com/427965518/23a969de7f

CrossFit WOD – Thursday June 18th, 2020

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Warm-up (No Measure)

2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

15/12-15/12-15/12

Bike Cal

-Rest 2:00-

FOR TIME

20/15-20/15-20/15

Bike Cal

12-9-6

Deadlift (275/185)|(185/135)

In both efforts, we’ve provided (2) options for the number of cals each round on the bike.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)

CFP Mobility

https://vimeo.com/427965728/a43b3e706d

“Stroke Rate Ladder” Aerobic Capacity at 7:00pm

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Aerobic Capacity

Stroke Rate Ladder (Distance)

20:00 Row for Max Distance

Minute 1: 16 s/m

Minute 2: 17 s/m

Minute 3: 18 s/m

Minute 10: 25 s/m

Minute 11: 25 s/m

Minute 12: 24 s/m

Minute 13: 23 s/m

Minute 20: 16 s/m

-Stroke Rate increases by 1 every minute until 10:00, then decreases by 1 starting at 12:00, every minute until the workout ends at 20:00-

CrossFit WOD – Wednesday June 17th, 2020

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CrossFit Preferred – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

5 Inch Worms (No Push-Up)

Into…

AMRAP x 3 MINUTES

10 Empty Barbell Strict Press (2121)

10 Scap Pull-Ups

8 Tight Kip Swings

Into…

AMRAP x 3 MINUTES

10 Strict Press (1111)

5 Kipping Swings

5 Strict Pull-Ups

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups

*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

10 Push Press (135/95)|(95/65)

10 Chest to Bar Pull-Ups

*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

(Score is Rounds + Reps)

CFP Mobility

https://vimeo.com/427966196/521ab94bb5

Running Workouts – June 15th-21st, 2020

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Meet at Williams Field High School at 5:30am on Thursdays!

If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym or on your own. Grab a friend and have a fun workout!

Running Workouts

If your goal is to improve in CrossFit or your overall fitness do these two running workouts we post each week in addition to your CrossFit Workouts. You will notice a huge difference in your workouts in class and overall fitness.

For the workouts we do each week you need to know you 1 Mile PR time and 400 Meter PR time.

We adapt workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!

These workouts can be completed on the same day you do a CrossFit class or in place of the metcon. If you do both in the same day it is best if you have at least 4 hours of rest between workouts. For those that are super busy with life like most of us do your best!

Workout # 1

Warm Up 

400 Meters

Stretch/Drills

Workout

Repeat 3 Times:

300 meters at 800 meter pace (55 to 75 seconds faster than 1 mile PR pace)
then
100 meters at 10k pace (3 minutes slower than 1 mile PR pace)
then
100 meters fast kick at 200 meter pace (sprint)
5 minutes rest

400 meters easy

Stretch

Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday June 18th, 2020

Warm Up 

400 meters easy

Stretching and Drills

Workout:

Repeat 3 Times: 
3 x 600 meters (30-50 seconds slower than 1 mile PR pace)
40 seconds rest between reps and 5 minutes rest between sets

Cooldown

400 meters easy

Stretch

Saturday Running Workout

Get out and put in a long run. Discuss with Kris or Andrew to decide how far to go and set some running goals!

If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. It is very important that you get this time on your feet no matter what your pace is. This run is something you will do in place of a CrossFit Workout.

Discuss your goal with Andrew or myself and we will help you come up with a plan. You can text or call me (Kris LeSueur) at (602) 430-9060

For those that are feeling ready to run a long run start with 30 to 45 Minutes.

CrossFit WOD – Tuesday June 16th, 2020

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Warm-up (No Measure)

2 ROUNDS

10 Alt Lunges

10 Inch Worms

10 Bodyweight Goodmornings

Into…

2 ROUNDS

10 Box Step Ups

10 Up-Downs

10 KB Deadlift

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25 Russian KB Swings (70/53)

25 Up-Downs

25 Box Jumps (24/20)*

*Step-Down Mandatory

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

20 Alt. Sit-Thrus

20 Perfect Crunches

-Rest as Needed b/t Sets-

(No Measure)

CFP Mobility

https://vimeo.com/427965728/a43b3e706d

CrossFit WOD – Monday June 15th, 2020

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Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 — :50 Row (increasing pace each interval)

MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening

Strength

Front Squat (5×3)

5×3

Tempo Front Squat (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

1:00 – Max DB Front Squat (50/35)|(35/20)

1:00 – Max DB Devil’s Press

1:00 – Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

CFP Mobility

https://vimeo.com/427965518/23a969de7f

“Dead Weight” Spartan SGX Training at 7:00pm

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Spartan Strength

Pull-Up Drop Sets

3 Drop Sets:

2 Strict Pull-Ups

4 Banded Strict Pull-Ups

6 Jump to Eccentric Pull-Ups*

-*Eccentric Pull-Ups as Slow as Possible-

-1:30 Rest Between Sets-

Spartan SGX WOD

Dead Weight (AMRAP – Rounds and Reps)

16:00 AMRAP

8 Single-Arm Kettlebell Clean and Press (53#/35#)

16 Kettlebell Swings

8 Box Jumps (30″/24″)

20/16 Calorie Row

CrossFit WOD – Saturday June 13th, 2020

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Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Clean Deadlifts

5 Elbow Punches

5 Hang Muscle Cleans

5 Shoulder Press

Into…

AMRAP x 3 Minutes

5 Good Mornings

5 Hang Power Cleans

5 Push Press

Strength

Metcon (Weight)

3/3-3/3-3/3

Hang Power Clean Then Jerk*

*Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Hang Power Cleans (135/95)|(95/65)

6 Air Squats

3 Burpee Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

CFP Mobility

https://vimeo.com/425772359/06c1a95823

Trail Run – San Tan Mountain – Spartan SGX Training

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Spartan SGX WOD

Metcon (No Measure)

Dynamite/San Tan Trail at San Tan Mountain

Meet at Wagon Wheel Parking Lot at 6:00am for Spartan or at 5:15am for anyone that wants to go earlier. We have 2 different groups going tomorrow.

Meet at the gym at 5:30am if you’d like to carpool for the 6:00pm run.

It will be warm, bring PLENTY of fluids, electrolytes, gels, etc.

All running levels welcome. Join us!

Directions to Goldmine Trail – Wagon Wheel Parking Lot

https://goo.gl/maps/kzyCfjg29EtqZ6EZ6