CrossFit Preferred

“Stairway to Heaven” Aerobic Capacity/Spartan SGX Training – Tuesday September 7th, 2021

Aerobic Capacity Stairway to Heaven (2 Rounds for calories) Assault/Echo Bike Conditioning 2 Rounds: 3:00 Moderate 1:30 Fast -2:00 Rest- 2:00 Moderate 1:00 Faster -1:00 Rest- 1:00 Moderate 0:30 Fastest -0:30 Rest- 0:30 Moderate 0:15 Max Effort Sprint -3:00 Rest Between Rounds-

2021 09 06

“Captain Hook” CrossFit WOD – Monday September 6th, 2021

By: Kris LeSueur 0

Strength Back Squat (6/6/5/5/4/4) Back Squat 6-6-5-5-4-4 All Sets Based on 1RM Back Squat Set 1-2: 8 @ 70% Set 3-4: 6 @ 75% Set 5-6: 4 @ 80% Captain Hook (5 Rounds for reps) "Captain Hook" 5 Rounds For Reps: 1 Minute Rope Climbs 1 Minute Dumbbell Snatches 70…

2021 09 05

“Best Foot Forward” CrossFit WOD – Saturday September 4th, 2021

By: Kris LeSueur 0

Strength Legless Rope Climb (5 Rounds for reps) Legless Rope Climb [BASED ON 3 MINUTE MAX LEGLESS TEST] 1-3 Reps: 2-1-1-1-1 4-6 Reps: 3-2-2-1-1 7+ Reps: 4-3-3-2-2 Clean and Jerk 5 Sets: 3 Power Clean 1 Push Jerk All Sets @ 65-70% Metcon Best Foot Forward (Time) 3 Rounds For…

2021 09 03

“13 Heroes of Kabul” Spartan SGX Training – Saturday September 4th, 2021

By: Kris LeSueur 0

Spartan SGX WOD 13 Heroes of Kabul (AMRAP - Rounds and Reps) AMRAP 26: 31 Double Unders 25 Pull-Ups 23 Push-Ups 23 Air Squats 23 Abmat Sit-Ups 22 Kettlebell Swings (53 / 35 lb) 22 Calorie Row 22 Toes-to-Bar 20 Wall Balls 20 / 14 lb 20 Box Jumps (24"/20")…

2021 09 03

“Think Twice” CrossFit WOD – Friday September 3rd, 2021

By: Kris LeSueur 0

Strength Power Snatch (5X3) 5 Sets: 3 Power Snatches @ 65-70% of 1RM Snatch Full reset between reps Metcon Think Twice (2 Rounds for reps) AMRAP 10: 15/12 Cal Row or 12/10 Cal Bike or 200M Run 9 Strict Handstand Push-ups Rest 5 Minutes AMRAP 10: 15/12 Cal Row or…

2021 09 02

“Level Testing” CrossFit WOD – Thursday September 2nd, 2021

By: Kris LeSueur 0

Metcon White Level Test (11 Rounds for reps) Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise. 1. Pushups 40 consecutive men 40 knee pushups consecutive women 2. Situps – 65 in 2 minutes 3. Squats – 80 in…

2021 09 01

“AT-1507” Aerobic Capacity/Spartan SGX Training – Thursday September 2nd, 2021

By: Kris LeSueur 0

Aerobic Capacity This class meets at the Williams Field High School Track at 5:20am. Please park at the church across the street and walk over at 5:15am AT-1507 (4 Rounds for time) 30:00 Easy Aerobic Run -5:00 Rest- Then, 100 Meter Sprint 150 Meter Sprint 2 × 200 Meter Sprint…

2021 09 01

“Brenton” Spartan SGX WOD – Wednesday September 1st, 2021

By: Kris LeSueur 0

Spartan SGX WOD This class meets at the gym every Monday, Tuesday, Wednesday at 7:00pm and Saturday at 7:00am Brenton (Time) 5 Rounds For Time: 100' Bear Crawl 100' Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.…

2021 08 31

“Gwen & Where?” CrossFit WOD – Wednesday September 1st, 2021

By: Kris LeSueur 0

Strength Ring Dips (5 Rounds for reps) Strict Ring Dips [BASED ON MAX UNBROKEN SET] 5 Unbroken: 4-3-3-2-1 10 Unbroken: 9-8-7-6-5 15 Unbroken: 12-10-8-6-4 20 Unbroken: 18-15-12-8-4 25 Unbroken: 20-16-12-8-4 Deadlift A) Dead Stop Deadlifts 4×3 @ 70% B) Touch-and-Go Deadlifts 4×3 @ 75% Gwen & Where? (Time) For Time:…

2021 08 31

084. Food, Mood & Stress Management

By: Kris LeSueur 0

https://youtu.be/ATRLd4GehaM This months Nutrition Talk is Food, Mood, and Stress Management. In this replay Tiersa and Meghan talk about how sugar affects our Serotonin and Cortisol levels which are directly related to mood. Low Serotonin leads to depression and when Cortisol levels are off it can affect our sleep and…

2021 08 31

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