CrossFit Preferred

Spartan SGX Training – Monday July 22, 2019 “Bear Down”

Spartan Skill / Conditioning Rope Climb Conditioning 8:00 EMOM Odd - 0:45 Row (Faster than 2k Row Pace) Even - 2 Rope Climbs Bear Down (Time) 20:00 AMRAP 2 Sandbag Bear Complexes 4 Sandbag Thrusters 6 Alternating Shoulder Slams 8 Bear Crawl Bag Drags 200m Run -Sandbag Rx: 75/50-

2019 07 21

Workout of the Day – Monday July 22nd, 2019 “Hot Sauce”

By: Kris LeSueur 0

Week #4 of sled dog. Next week 7/29 will be a mid-cycle deload. Strength Front Squat (6X3) Week #4 Increasing to 69% of 3RM back squat (6/17) Back Squat (6X6) EMOM 12 minutes Odd 3 front squat Even 6 back squat Metcon Hot Sauce (4 Rounds for reps) "Hot Sauce"…

2019 07 21

Workout of the Day – Saturday July 20th, 2019 “WeWork”

By: Kris LeSueur 0

Metcon WeWork Team (Time) Teams of 3 4 Rounds, with a 30:00 Time Cap: 800m Team Wreckbag Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team Wreckbag Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Team Wreckbag Run 40 Deadlifts 40 Front Squats 40 Push Jerks…

2019 07 19

Spartan SGX Training – Saturday July 20th, 2019 at 7:00am “22 Too Many”

By: Kris LeSueur 0

Spartan SGX WOD 22 Too Many (Time) 2 Rounds for Time: 200m Run 22 Burpees 22 Air Squats 200m Run 22 Hand-Release Pushups 2:00 Plank Hold 200m Run 22 Walking Lunges 22 Pullups 200m Run 22 Wall Balls (20#/14#) 22 Dead Hang Shoulder Taps 200m Run -If you have a…

2019 07 19

Workout of the Day – Friday July 19th, 2019 “Scarface”

By: Kris LeSueur 0

Strength Snatch (3X2) 3 Sets of 3: Pausing Snatch Pulls 3 Sets of 3: Snatch High Pulls 3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch Percentages (all based off 1RM Snatch): Pausing Snatch Pulls - 70-75-80% Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60% Pausing…

2019 07 18

Workout of the Day – Thursday July 18th, 2019 “Sub 300”

By: Kris LeSueur 0

Metcon Sub 300 (Time) For time 50 Air squats 400m farmer carry 30 hand release push ups 20 V ups 10 burpees 20 TTB 30 HSPU 400m Row 50 - 2 count mountain climber Metcon (No Measure) Body Armor 4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses…

2019 07 17

Spartan SGX Training – Wednesday July 17th, 2019 at 7:00pm “Sweet Sixteen”

By: Kris LeSueur 0

Spartan Strength Wall Sit Wednesday... Again... (AMRAP - Reps) 3 Rounds: 1:00 Wall Sit (35#/26#) 0:30 Max Goblet Squats (53#/35#) 1:00 Wall Sit 10 Goblet Squats (53#/35#) -1:30 Rest- Spartan SGX WOD Sweet Sixteen (Time) 4 Rounds for Time: 400m Run 16 Dumbbell Burpees (50#/35#) 16 Dumbbell Overhead Lunges 16…

2019 07 16

Workout of the Day – Wednesday July 17th, 2019 “Meter Maid”

By: Kris LeSueur 0

Strength Clean and Jerk (7X7) Beast Builder V1 On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4…

2019 07 16

CrossFit Preferred Happenings – July 2019 Newsletter

By: Kris LeSueur 0

IN THIS ISSUE… Featured CrossFit Preferred Athlete – Jacqui Jazwinski CrossFit Preferred Committed Club May & June Winner New Cycle "Sled Dog" Athlete's Corner Independence Day Pool Party Welcome New Members! Birthdays & Member Anniversaries! Featured CrossFit Preferred Athlete – Jacqui Jazwinki This month we are excited to spotlight Jacqui…

2019 07 16

Workout of the Day – Tuesday July 16th, 2019 “Row Benchmark”

By: Kris LeSueur 0

Metcon 2K Row (Time) Max Effort 2K Row Sprint Start: Our aim at the start of the 2K row is to simply get the rower fan spinning as fast as possible. We can accomplish this with a "sprint start". In the sprint start, we modify our stroke technically for the…

2019 07 15

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