CrossFit Preferred

Spartan SGX Training – Monday January 14th, 2019 at 7:00pm “Black Label”

Strength/Skill Eccentric Pullups 5 sets of 5 repetitions -5 seconds on descent Spartan SGX WOD Black Label (Part I) (AMRAP - Rounds and Reps) 10:00 AMRAP 1000m Row Then, in remaining time... AMRAP of: 3 Chest-to-Bar Pullups 6 Burpees 9 Jump Squats 2 Rounds of... 3 Sandbag Deadlifts (75#/50#) 2…

2019 01 13

Workout of the Day – Saturday January 12th, 2019 “Speed Bump”

By: Kris LeSueur 0

Metcon Speed Bump (Team Version) (Time) In Teams of 3: 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) Into... 150/100 Calorie Assault Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) Into...…

2019 01 11

Spartan SGX Training – Saturday January 12th, 2019 at 7:00am “Bolt Cutter”

By: Kris LeSueur 0

Spartan SGX WOD Bolt Cutter (AMRAP - Rounds and Reps) 25:00 AMRAP (with a partner): 400m Sandbag Run (75#/50#) Then, while partner Dead Hangs... 2 Dumbbell Manmakers (35#/25#) 4 Dumbbell Box Step Ups (24"/20") 8 Jumping Lunges *Partners complete sandbag run together, switching sandbag as needed. Partner 1 dead hangs…

2019 01 11

Workout of the Day – Friday January 11th, 2019 “Fight Gone Bad”

By: Kris LeSueur 0

Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest In "Fight Gone Bad", your score is the total repetitions across all three rounds. For tracking, the easiest way…

2019 01 10

Workout of the Day – Thursday January 10th, 2019 “Layaway”

By: Kris LeSueur 0

Recovery If you need recovery spend time stretching: --- Upper Body --- 1. Puppy Pose - 1:00 2. Shoulder to Floor - 1:00/each 3. Wrist Stretches - 1:00 --- Lower Body --- 1. Couch Stretch - 2:00/each 2. Pigeon Pose - 2:00/each 3. Butterfly - 1:30 4. Pike - 1:00…

2019 01 09

Workout of the Day – Wednesday January 9th, 2019 “Satan’s Whiskers”

By: Kris LeSueur 0

Strength Front Squat On the 1:30 x 7 Sets: 1 Pausing Front Squat 1 Front Squat All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat. Set #1 - 55% of 1RM Front Squat Set #2 -…

2019 01 08

Spartan SGX Training – Wednesday January 9th, 2019 at 7:00pm “Baby Face”

By: Kris LeSueur 0

Strength/Skill Wall Sit Wednesday (AMRAP - Reps) 3 Rounds: 1:00 Wall Sit (Rx+: 35#/26# KB) 0:30 Max Goblet Squats (53#/35#) -1:30 Rest- Spartan SGX WOD Baby Face (AMRAP - Reps) 10:00 AMRAP 3-6-9-12... etc. Wall Balls (20#/14#) Pushups 500m Row (Time) Max Effort 500m Row Immediately following 10:00 AMRAP

2019 01 08

Workout of the Day – Tuesday January 8th, 2019 “Fuller Circle”

By: Kris LeSueur 0

Gymnastics Handstand Push-Ups On the 2:00 x 5 Rounds: 40% of Max Kipping HSPU 50' Front Rack Dumbbell Walking Lunge At the start of each minute, athletes complete 40% of their best kipping handstand pushup set. This builds upon a workout last Wednesday, where we completed 30% per round. As…

2019 01 07

Spartan SGX Training – January 7th – January 13th, 2019

By: Kris LeSueur 0

*Announcements* Join the CrossFit Preferred Team for the Spartan Sprint Race February 9th at 10:30am! We have a great team and it is going to be such a fun time! This will push you in your training the next month! It is a 3-4 mile race with obstacles and we…

2019 01 07

Running Workouts – January 7th – January 13th, 2019

By: Kris LeSueur 0

Running Workout For Thursday January 10th, 2019 Meet at CrossFit Preferred at 5:30am Warm Up 400 Easy Do Class Warm Up Drills/Stretching Workout: 2 x 3000 meters: (alternate 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow) No rest…

2019 01 07

CrossFit Preferred

Blog

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

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

Blog

Blog Search

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

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