CrossFit Preferred

“Tippy Toes” CrossFit WOD – Monday September 20th, 2021

Strength Back Squat (5X4) 5 Sets: 4 Back Squats @ 85% of 1RM Back Squat Strict Pull Ups Base Cycle 2021 (5 Rounds for reps) Strict Pull - Up Work off max set Try to complete each set unbroken- however ok if you break Strict Pull-ups [BASED ON MAX UNBROKEN…

2021 09 19

“Deka Fit” Spartan SGX Training – Saturday September 18th, 2021

By: Kris LeSueur 0

Spartan SGX WOD Deka Fit (Time) For Time: 400m Run, 30 Sandbag Back Squats (75 / 50 lb) 400m Run, 500m Row 400m Run, 20 Box Jump Overs (24"/20") 400m Run, 20 Wall Balls (20 /14 lb) 400m Run, 100m Farmer's Carry (2 × 70 lb's/53 lb's) 400m Run, 20/15…

2021 09 17

“All-Star Special” CrossFit WOD – Saturday September 18th, 2021

By: Kris LeSueur 0

Strength Clean and Jerk 5 Sets: 1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean & Jerk Technique focus today Metcon All-Star Special (Time) 3 Rounds: 12 Thrusters 95 / 65 lb 12 Pull-ups 800 Meter Run 3 Rounds: 9 Thrusters 115 / 85 lb 9 Chest…

2021 09 17

“The Flip Side” CrossFit WOD – Friday September 17th, 2021

By: Kris LeSueur 0

Strength Power Snatch (5X2) 5 Sets: 2 Power Snatches @ 68-73% of 1RM Snatch Reset between each rep. The Flip Side (Time) 3 Rounds: 21 Kipping Handstand Push-Ups 12 Power Snatches 95 / 65 lb Directly Into... 3 Rounds: 21 Bar-Facing Burpees 12 Power Snatches 95 / 65 lb Time…

2021 09 16

“Halftime” CrossFit WOD – Thursday September 16th, 2021

By: Kris LeSueur 0

Legless Rope Climb Base Cycle 2021 (5 Rounds for reps) Legless Rope Climb [BASED ON 3 MINUTE MAX LEGLESS TEST] Scale 3 Strict Chin-Ups= 1 rope Legless Rope Climb 1-3 Reps: 2-2-1-1-1 4-6 Reps: 3-2-2-2-1 7+ Reps: 4-3-3-3-2 Metcon Halftime (Time) Teams of 3 For Time Work :30/ Plank :30/…

2021 09 15

086. 4 Ways to ATTACK a CrossFit Workout

By: Kris LeSueur 0

https://youtu.be/tNnedd3liLI For today’s podcast we have Tiersa sharing her strategies on how she attacks a workout! Here are 4 ways to improve your workout: Don’t compare yourself to others/know your ability Start with the end in mind Have a game plan before you start Have GRIT! Don’t give in! Thanks…

2021 09 15

“SPE-1502” Aerobic Capacity/Spartan SGX Training – Thursday September 16th, 2021

By: Kris LeSueur 0

Aerobic Capacity Please park at the church across the street from Williams Field High School and walk over to the track at 5:15am SPE-1502 (9 Rounds for time) 3 Rounds: 300 Meter Run -2:00 Rest- 250 Meter Run -2:00 Rest- 200 Meter Run -4:00 Rest Between Rounds- All Runs: 10-30…

2021 09 15

“Steam Boat Cindy” Spartan SGX Training – Wednesday September 15th, 2021

By: Kris LeSueur 0

Spartan SGX WOD Steam Boat Cindy (Time) For Time: 2k Row Every 3:00, including 0:00... 1 Round of Strict "Cindy" 5 Strict Pullups 10 Pushups 15 Air Squats Spartan Finisher Burpee - Lactate Clearance (No Measure) 5 Rounds: 10 Burpees (0:30 Max) Knee Pushups (Up to the Minute/Slow and Continuous)…

2021 09 14

“Wipeout” Aerobic Capacity/Spartan SGX Training – Tuesday September 14th, 2021

By: Kris LeSueur 0

Aerobic Capacity Wipeout (3 Rounds for calories) Assault/Echo Bike Conditioning 3 Rounds: 1:00 Fast Pace 1:30 Easy Pace 1:00 Fast Pace 1:30 Easy Pace 1:00 Fast Pace 1:30 Easy Pace -4:00 Rest Between Rounds-

2021 09 13

“Balls Don’t Lie” CrossFit WOD – Tuesday September 14th, 2021

By: Kris LeSueur 0

Strict HSPU Base Cycle 2021 (5 Rounds for reps) [BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-3-3-3-2 10-14 Unbroken: 9-8-7-7-6 15-19 Unbroken: 12-10-8-8-6 20-24 Unbroken: 18-15-12-10-6 25+ Unbroken: 20-16-12-12-8 Strength Bench Press 4-4-3-3-2-2 Rest As Needed Between Sets. All Percentages Based Off 1RM Bench: Sets 1+2: 4…

2021 09 13

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