CrossFit Preferred

Running Workouts – November 11th-17th, 2019

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 11 10

Workout of the Day – Monday November 11th, 2019 “Jack”

By: Kris LeSueur 0

Veteran's Day Hero WOD Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley…

2019 11 10

Aerobic Capacity Workout – Monday November 11th, 2019 at 7:00pm “Jerry”

By: Kris LeSueur 0

Spartan SGX WOD - Veterans Day Hero WOD In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here Jerry (Time) For Time: 1-Mile Run 2K Row 1-Mile Run

2019 11 10

Workout of the Day – Saturday November 9th, 2019 “Bermuda Triangle”

By: Kris LeSueur 0

Strength Deadlift (1x6; 1x4; 1x2) build to a heavy each set Metcon Bermuda Triangle Team (AMRAP - Rounds and Reps) Teams of 3 AMRAP 25: 200 Meter Wreck Bag Run (50/35) 7 Burpees 7 Deadlifts (205/145) *Next athlete begins round when runner returns Bermuda Triangle Individual (Time) On the 3:00…

2019 11 08

Spartan SGX Training – Saturday November 9th, 2019 “Spartan Fit Test”

By: Kris LeSueur 0

Spartan SGX WOD Dead Hang (Time) 5-Minute Burpee Test (AMRAP - Reps) 5:00 AMRAP: Max Burpees 2-Mile Run (Time)

2019 11 08

Workout of the Day – Friday November 8th, 2019 “Open Workout 20.5/Friday Night Lights”

By: Kris LeSueur 0

Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball…

2019 11 07

Spartan SGX Training – Thursday November 7th, 2019 “Come Out and Play”

By: Kris LeSueur 0

Spartan SGX WOD Come Out and Play (Time) 5 Rounds: 15 Kettlebell Swings 15 Box Jump Overs (24"/20") Every 3:00, Including 0:00... 200m Run -Kettlebell Rx: 70#/53#- Spartan Finisher Floor Press - Lactate Tolerance (Weight) 5 Rounds: 0:20 Plate Floor Press (Fast) 0:20 Static Hold 0:20 Plate Floor Press (Slow)…

2019 11 06

Workout of the Day – Thursday November 7th, 2019 “Pregame 20.5”

By: Kris LeSueur 0

Metcon Pregame 20.5 (Time) At low intensity... 15-12-9 or 400/300/200M Row Calories Assault Bike Calories Run Into.. 4 Rounds: 4 Wall Squats 8 Alternating Spidermans 12 Russian Kettlebell Swings (moderate load) Into... 4 Rounds: 4 Strict Pull-Ups 8 Air Squats 12 AbMat Sit-Ups Into... 15-12-9 or 400/300/200M Row Calories Assault…

2019 11 06

Workout of the Day – Wednesday November 6th, 2019 “My Fitness Pals”

By: Kris LeSueur 0

Metcon My Fitness Pals (No Measure) On the Minute x 20 (5 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 AbMat Sit-Ups Minute 3 - Max Calorie Assault Bike or Rower Minute 4 - Rest Body Armor 11/6 (No Measure) A) 4 Sets: 7 Tempo Kettlebell Deadlifts 7…

2019 11 05

Workout of the Day – Tuesday November 5th, 2019 “High Noon”

By: Kris LeSueur 0

Strength Overhead Squat (5X2; 5X1) On the Minute x 10: Minutes 1-5 - 1 Pausing OHS + 1 OHS Minutes 6-10 - 1 OHS Set #1 - 50% of estimated 1RM OHS Set #2 - 52% Set #3 - 54% Steadily climb from here, building to a *moderate* but not…

2019 11 04

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