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Saturday August 27th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 27, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

WARMUP

Get Warm In Partners

While one person plays the Fish game (4min) on the Rower (It’s under Fish Game in > Games, on the rower’s screen), the other person performs an AMRAP 4min of:

9 Dead Bugs each side (18 total)

6 OH Squat with PVC

3 Burpees

Switch

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WORKOUT PREP/ STRENGTH

Review each movement as a group:

GHD Situp — Review modifications.

OH Walk — Review how to get the Barbell into the OH position safely.

Prep for Workout

As a team of 4, Run 200m

As a team, work up to the working weight for the OH Walk (with a barbell or heavy MB).

* Perform 3 x 50m efforts to find that weight.

As a team, cycle through each person getting 10 GHD Situps done, or their modification.

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WORKOUT OF THE DAY

BEYOND RXD

Teams of 4:

500m Row

30 Burpees

40 GHD Situps

100m OH BB Walk (155/105lbs)

Run 1km

RXD

Teams of 4:

500m Row

25 Burpees

25 GHD Situps

100m OH BB Walk (135/95lbs)

Run 800 m

FITNESS

Teams of 4:

500m Row

20 Burpees

30 Situps

100m 1 Arm OH DB Walk

Run 800m

* Each person feeds into the 500m row one at a time.

* No one can move to the next station until everyone is done

with their movement.

  • EVERYONE runs the 800m together once everyone is done with the OH Walk.

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COMPETITOR

For time:

21-15-9

Thruster (95/65)

3-2-1

Legless Rope climb

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CrossFit Endurance 

Run 4-6 miles depending on running fitness

then

Coaches Choice Crucible Training

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FRIDAY FEBRUARY 26, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: CrossFit Open Workout 16.1″ font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”FEBRUARY 26, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

METCON:

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

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*CrossFit Endurance Workout*

Rest all you can today and do some mobility and stretching.[/vc_column_text][/vc_column][/vc_row]

TUESDAY FEB 16TH 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”FEBRUARY 16, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

SKILL:

Snatch technique and warm up[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Back Squat 4 x 8 @ 80% across – high bar (set bar high on your back) and try to keep grip width same as your clean.[/vc_column_text][vc_column_text delay=”0″]

METCON:

Teams of Two

Part 1 (Weight)

10:00 to establish 1RM Snatch – you may have two bars, no attempt limit. Score is total weight in lbs. of each teammates heaviest lift * multiplier.

M/M or F/F = Total * 1

Coed = Total * 1.5

3:00 transition then

Part 2 (Rounds & Reps)

10:00 AMRAP of:

10 Deadlifts 225/155# (scale to 50% 1RM)

10 Burpees over bar

10 Pistols (total)

*Partners work at the same time and must complete each movement before moving on together.[/vc_column_text][/vc_column][/vc_row]

Monday March 14th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 14, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Snatch

3×1 at 80%

5×1 at 85%

3×1 at 80%

Front Squat

Work to your heaviest single 3 second pause front squat.  Reduce the weight by 10% and do 8 more reps in as few sets as possible.[/vc_column_text][vc_column_text delay=”0″]

METCON:

3 Rounds For Time:

15 OHS (or Front Squat)

30 Wall Balls, 20/14

60 Double Unders[/vc_column_text][/vc_column][/vc_row]

Saturday April 9, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 9, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

METCON:

“Daisy Dukes”

5 Rounds for time

400 meter run

20 Jump Squats (45/35)

20 Lunges (45/35)

20 Box Step Ups (45/35)

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Thursday May 5th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 5, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

A. Athletes choice

B.(Optional weighed lunges)

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METCON:

“Muscle Beach”

4 rounds of:

10 DB bicep curls

10 Tricep Ext.

10 V ups

Then…

3 Rounds of

10 rear delt flys

10 DB Rows

10 (4 count bicycles)

Then…

2 Rounds of

10 Floor Press

10 Barbell Rows

10 (4 Ct Russian Twists)

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*CrossFit Endurance Workout* – Meet at 5:10am at CrossFit Preferred to run to the Highland High School Track by 5:30am.

Warm Up:

800 Meter Run with Bleachers

then

1 x 1600 Meters

rest 3 minutes

1 x 1200 Meters

rest 2 Minutes

1 x 800 Meters

rest 2 Minutes

1 x 400 Meters

rest 2 minutes

1 x 200 Meters

rest 1 Minute

1 x 100 Meters

Cool Down and Stretch 

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Friday May 6th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 6, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

A. Back Squat 5,3,1, 5,3,1,5,3,1

B. 50 Toes to bar (Break as need: work on kipping and technique)

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METCON:

3 Rounds For time of:

200 Meter Sand Bag Carry

15 Burpees

10 Box Jumps

5 Muscle Ups (Sub Dips X3)

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Saturday July 9th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 9, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

METCON:

Black Level Test – Coach will help you scale appropriately –

3 Parts to the Level 3 Test.

You must pass each part in order to move on.

Students must have completed and passed the

Level 1 and Level 2 Test to qualify for Level 3.

PART 1

(UNDER 7:15 FOR MEN, 8:15 FOR WOMEN)

2000 METER ROW

PART 2

(3 MINUTES AT EACH STATION) MUST

SCORE AT LEAST 1 REP IN EVERY SECTION

WITH A TOTAL OF 80+ TO PASS PART 2

1. CHEST TO BAR PULL-UPS

2. DEADLIFT 315# MEN

155# WOMEN

3. HANDSTAND PUSH UP /

1 AB MAT WOMEN

4. SQUAT CLEAN AND JERK

155# MEN / 95# WOMEN

5. MUSCLE UPS

PART 3

RUN WITH #80 SANDBAG IN UNDER

45 MIN (MEN)

RUN WITH #40 SANDBAG IN UNDER

50 MIN (WOMEN)

3 MILE RUN

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*Optional CrossFit Endurance Workout*

Run 8 Miles – Look up CrossFit Preferred Endurance Group on Facebook to see where we are meeting up.[/vc_column_text][/vc_column][/vc_row]

Friday August 5th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 5, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

Press from Split

5-5-3-3-1-1-1-1

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STRENGTH:

Snatch Grip Deadlift (4X3)[/vc_column_text][vc_column_text delay=”0″]

METCON:

“Christine”

3 RFT

500 Meter Row

12 Deadlift @ Body Weight (or as close as possible, weigh yourself at home)

21 Box Jumps (24”/20”)

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ACCESSORY:

A.10 Burpee Pull-ups

B. 21X15X9

Hollow Rock

Twisted Crunches

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*CrossFit Endurance Workout*

Row 1500 Meters at a moderate pace

then

Row 500 Meters at a fast pace

then

Row 1200 Meters at a moderate pace

then

Row 400 Meters at a fast pace[/vc_column_text][/vc_column][/vc_row]

Friday September 9th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 9, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM UP

Bike/Row about 1 min then:

1min — 45sec — 30sec — 15sec

*all-out efforts!

* Do it in partners or threes. Recovery is the waiting time.

(5min) Mobility

1min Hip Flexor/Shoulder Pole Stretch (ea side) — back against pole while arms straight overhead holding pole. Rest 15sec between.

1min Frog Stretch

1min Wall Squat Hold – at the bottom of the Wall Squat[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Athlete Choice of Back Squat or Push Press

2-2-2-2-2[/vc_column_text][vc_column_text delay=”0″]METCON

40-30-20-10

Wall-ball (20/14)

Toes to bar

Rest until the 15 minute mark

For time:

40-30-20-10

KB swing (53/35)

Mtn Climbers[/vc_column_text][vc_column_text delay=”0″]Competitors

200 Double Unders

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