CrossFit Preferred

Spartan SGX Training – Saturday August 31st, 2019 at 7:00am “5K Cindy”

Spartan SGX WOD 5K Cindy (AMRAP - Rounds and Reps) 40:00 AMRAP: 5k Run In time remaining... AMRAP of "Cindy" 5 Pullups 10 Pushups 15 Air Squats Scale distance if needed to complete running portion by 30:00

2019 08 30

Workout of the Day – Friday August 30th, 2019 “Squeaky Clean”

By: Kris LeSueur 0

Strength Squat Clean (7X3) Clean Complex Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Set 1: 60% Set 2: 65% Set 3: 70% Sets 4-7: Build to a Heavy Complex All three reps of the complex are designed to be completed without letting…

2019 08 29

Workout of the Day – Thursday August 29th, 2019 “Shades of Grey”

By: Kris LeSueur 0

Metcon Shades of Grey (Time) 500M Row 40 Air Squats :60Sec Plank 500M Row 30 Sit-Ups 15 Wallballs 20/14 500M Row 20 Push-Ups :70 Handstand Hold 500M Row 10 Pull-Ups 20 Box Jumps 24/20 Air Squats- Target <60Sec Wallballs- unbroken Push-Ups - unbroken (knees ok for W) Pull-Ups- banded ok…

2019 08 28

Spartan SGX Training – Thursday August 29th, 2019 “Scuffed Shoes”

By: Kris LeSueur 0

Spartan Skill / Conditioning Dead Hang / Double Unders 10:00 EMOM Odd - 0:30 Dead Hang Even - 0:30 Max Double Unders Spartan SGX WOD Scuffed Shoes (Time) For Time: 0:30 Dead Hang* 400m Run 100m Bucket Carry 200m Run 1 Rope Climb 400m Run 100m Dumbbell Farmer's Carry (50#/35#)…

2019 08 28

Workout of the Day – Wednesday August 28th, 2019 “Halftime”

By: Kris LeSueur 0

Strength Snatch (5X5) Squat Snatch Stamina OTMX5 5 Touch N Go squat snatch 60% 1RM Better to choose too light and stay unbroken than to choose too heavy and break. Metcon Halftime (Time) 30-20-10: Dumbbell Power Snatches (50/35) Wallballs (20/14) Directly Into... 10-20-30: BarFacing (sub Lateral if needed) Burpees Calorie…

2019 08 27

Workout of the Day – Tuesday August 27th, 2019 “Cement Truck”

By: Kris LeSueur 0

Metcon Cement Truck (Time) On the 5:00 x 5 Rounds: 400 Meter Run 12/9 Calorie Bike or 15/12 Cal Row 15 Toes to Bar Your score today is the slowest of the 5 rounds Choose variations and distances that allow you to complete the work in less than 4 minutes,…

2019 08 26

Spartan SGX Training – Tuesday August 27th, 2019 at 7:00pm “Deliverance”

By: Kris LeSueur 0

Spartan Strength Double Kettlebell Strength Complex (5 x 1) 1 Double Kettlebell Deadlift 4 Double Kettlebell Alternating Hang Power Cleans 1 Double Kettlebell Squat Clean -1:30 Rest Between Sets- Spartan SGX WOD Deliverance (Time) For Time (With a Partner): 2000m Row 100 Burpees 1500m Row 100 Hanging Shoulder Taps 1000m…

2019 08 26

Running Workouts – August 26th-September 1st, 2019

By: Kris LeSueur 0

Announcements Meet at Williams Field High School at 5:30am on Thursdays! Please park across the street east of the school at the church. We have permission to use the track as long as we do not park in the high school parking lot. If you are unable to join us…

2019 08 25

Workout of the Day – Monday August 26th, 2019 “Sucker Punch”

By: Kris LeSueur 0

Strength Front Squat (6X3) EMOM X12 Odd Minute Front Squat Even Minute Back Squat 72% of 3RM back squat Back Squat (6X6) EMOM X12 Odd Minute Front Squat Even Minute Back Squat 72% of 3RM back squat Metcon Sucker Punch (Time) 21-18-15-12-9: Kettlebell Swings (53/35) Thrusters (75/55) Looking for kettlebell…

2019 08 25

Spartan SGX Training – Monday August 26th, 2019 “Over and Out”

By: Kris LeSueur 0

Aerobic Capacity Over and Out (6 Rounds for time) 0:00 - 10:00 1 Mile Run 10:00 - 15:00 800m Run 15:00 - 20:00 400m Run 20:00 - 30:00 1 Mile Run 30:00 - 35:00 800m Run 35:00 - 40:00 400m Run Log Individual Scores in Notes

2019 08 25

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