CrossFit Preferred

Workout of the Day – Monday May 13th, 2019 “Wall Street”

Strength Back Squat 7 Sets: 1 Tempo Back Squat* *7 seconds down, 3 second pause in bottom, stand. Set #1 - 58% Set #2 - 60% Set #3 - 62% Set #4 - 64% Set #5 - 66% Set #6 - 68% Set #7 - 70% Rest :60 between sets…

2019 05 12

Spartan SGX Training – Monday May 13th, 2019 at 7:00pm “Red One”

By: Kris LeSueur 0

Strength/Skill Eccentric Ring Pullups (3-3-4-4-5) 5 seconds on descent Every 2:00 for 10:00 Spartan SGX WOD Red One (Time) For Time: 2-4-6-8-10-12 Pushup Sandbag Drags (75#/50#) 12-10-8-6-4-2 Sandbag Sumo Deadlift High Pulls 50m Sandbag / Bucket Carry* *Alternate Sandbag and Bucket each round

2019 05 12

Workout of the Day – Saturday May 11th, 2019 “Cement Mixer”

By: Kris LeSueur 0

Strength Clean and Jerk Clean and Jerk Complex On the Minute x 6: 1 Clean Pull 1 Hang Squat Clean 1 Jerk Sets #1+2 - 70% Sets #3+4 - 75% Sets #5+6 - 75-80%, based on feel. Metcon Beast Builder (Weight) On the Minute x 6: Min #1 - 6…

2019 05 10

Spartan SGX Training – Saturday May 11th, 2019 at 7:00am “Happy Feet”

By: Kris LeSueur 0

Spartan SGX WOD Happy Feet (2 Rounds for reps) 2 Rounds: 15:00 AMRAP 1 Mile Run 400m Sandbag Run (75#/50#) 1 Rope Climb In time remaining... Max Burpees -5:00 Rest Between Rounds-

2019 05 10

Workout of the Day – Friday May 10th, 2019 “Napalm”

By: Kris LeSueur 0

Strength Deadlift In 10:00 or less: Build to a Heavy Set of 8 Deadlifts Metcon Napalm (Time) 2 Rounds: 10 Bar Muscle-Ups 20 Barbell-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20) *Females 9′ Target

2019 05 09

Workout of the Day – Thursday May 9th, 2019 “Barbara”

By: Kris LeSueur 0

Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Mobility --- 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…

2019 05 08

Spartan SGX Training – Wednesday May 8th, 2019 at 7:00pm “Rowing Alongside Cindy”

By: Kris LeSueur 0

Strength/Skill Dumbbell Manmakers 5 Sets: Set 1 - 1 Rep Set 2 - 2 Reps Set 3 - 3 Reps Set 4 - 4 Reps Set 5 - 5 Reps Spartan SGX WOD Rowing Alongside Cindy (Time) For Time: 2K Row Every 3:00, including 0:00... 1 Round of Strict "Cindy"…

2019 05 07

Workout of the Day Wednesday May 8th, 2019 “Jack Squat”

By: Kris LeSueur 0

Strength Split Jerk 3 Sets of 3 - Tall Jerk 4 Sets of 2 - Pausing Split Jerk 5 Sets of 1 - Split Jerk Building to a heavy single for the day on the Split Jerk with (5) attempts. Metcon Jack Squat (Time) For Time: 21 Front Squats, 21…

2019 05 07

Workout of the Day – Tuesday May 7th, 2019 “Lead Foot”

By: Kris LeSueur 0

Metcon Lead Foot (3 Rounds for reps) "Lead Foot" Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 "Lead Foot" Part 2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 "Lead Foot" Part 3 AMRAP 4: 15 Calorie Row, 15…

2019 05 06

Running Workouts – May 6th-May 12th, 2019

By: Kris LeSueur 0

Track is Back! We are excited about being able to have a place to run on a track again! We had a great turnout and an awesome workout last week! If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym. Grab…

2019 05 06

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