Blog Search

CrossFit Preferred News January 8th-13th, 2018

By: 0

Monday January 8th at 7:00pm Coaches Tiersa LeSueur and Tara Roberts will be teaching nutrition classes. We will be starting a series of Macro Nutrition Classes to help all of us improve in this area!

All are invited whether you attend CrossFit Preferred currently or not! Please invite your friends and family!

We want to help you get in your best shape ever in 2018!

If you are not able to attend we will be streaming these classes on Facebook Live and we have plans to share these classes on You Tube! This will not only help you look better it will help you feel and look great! It will also improve your workouts and fitness!

• We had our first Spartan/Obstacle Course Training Class yesterday! We train together on Saturdays at 7:00am. We had a great time training together!

If you have interest in racing a Spartan Race or Tough Mudder or just like this kind of training come join us! These are great workouts and we all have a fun time training together.

  •   Through the end of January we will continue


      SATURDAYS FROM 7:00AM TO 10:00AM! Please Invite!   

     Check it out by CLICKING HERE Save $50 for your

     friends and yourself!


Warm Up


Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between


“Home Free”

5 Hand-Release Pushups
10 Reverse Lunges
15 Sit-Ups


Warm up

400m Run

Line Drills

Barbell Warmup


“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh. With 10 different movements in this workout, movement substitutions for certain movement included in the “Teaching” section. The total reps of this workout can be modified on top of modified certain movements.


Alternating EMOM x 12 (6 Rounds):
Odd Minutes – “X” Double-Unders
Even Minutes – :30s Kipping HSPU

Choose an appropriate amount of DU’s (listed below) for the 6 rounds. For the kipping handstand pushups, your score to be tracked below is the lowest round. Our aim here is to find a consistent number per minute, with as many attempts on the wall as desired (athletes are allowed to come down and kick back up). Again, let’s only record our lowest round of kipping HSPU’s to the tracker below.

Option A – 50 Double-Unders
Option B – 40 Double-Unders
Option C – 30 Double-Unders
Option D – 20 Double-Unders
Option E – :40s for Attempts


Warm up

:30 Seconds

Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Banded Air Squats
Air Squats
PVC Pass Throughs

Barbell Warmup


Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between


“Power Wheels”

12/9 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
12/9 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
12/9 Calorie Row
4 Power Snatches (135/95)

Working for three minutes and resting for three minutes. Weights on the barbell go up each round as the reps go down. With the short time windows, we want these to be weight that athletes can cycle every round. Ideally these are completed in 1-2 sets each time. If on the fence about weights, lighter is better as it allows athletes to get more work done.


Warm Up

400 M Run

:30 Seconds

Med-ball Slams
Active Samson
Push-up to Down Dog

Air Squats
Active Spidermans
Single Unders

Med-ball Deadlifts
Med-ball Front Squats
Single Unders

Burpee Box Jump Benchmark

AMRAP 2:30: Burpee Box Jump Overs 
 – Rest 1:00 –
AMRAP 1:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP :30: Burpee Box Jump Overs

Rx Box is 24/20, and these are open-standards (box facing). Step-Overs would not be considered Rx.


“Curve Ball”

For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)

The med-ball clean is a great way to refine common faults seen in the olympic lifts and is incredibly metabolic when performed with high repetitions like today. Great opportunity as coaches in this workout to see and correct athletes on things that likely show up when the have a barbell in their hands. The weight on the med-ball should be something that athletes couple complete the round of 25 unbroken if they needed to.



1 Minute

Easy Row
Active Spidermans
Chest Stretch (:30 Each Side)

:45 Seconds

Medium Row
Active Samson
Front Rack Stretch

:30 Seconds

Faster Row
Push-up to Down Dog
Child’s Pose


Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%



3 Rounds:
Minutes 0-2 – 24 Alternating DB Snatches (50/35)
Minutes 2-4 – 25 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups (Scale C2B, Pull Up)
Minute 5-6 – Rest

Score today will be total bar muscle-ups completed across all three rounds. There is no additional rest between rounds aside from the final minute (5-6) that must be a rest period. Athletes are allowed to take as many attempts on the pull-up bar as they would like for the bar muscle-ups. They do not need to be unbroken. If we are still training towards our first bar muscle-up, today would be a good day for 1:00 of CTB Pull-Ups.



“Hard Pass”

Teams of 3
100/70 Calorie Row
100 Deadlifts (135/95)
80/60 Calorie Row
80 Hang Power Cleans (135/95)
60/45 Calorie Row
60 Front Squats (135/95)
40/30 Calorie Row
40 Push Jerks (135/95)
20/15 Calorie Row
20 Clusters (135/95)

Another team workout for today where athletes are looking to get as far as possible over the 25 minutes, breaking up repetitions as desired. One weight for all movements, using the push jerk to help athletes decide their loading. It should be a weight that they are confident they could push jerk for 15+ reps if they needed to when fresh. Again, ideally finding partners who are using the same weights, but having multiple barbells to accommodate different athletes is totally ok.

For Friends and family:


Teams of 3:
50 Strict Pull-Ups
100 Push ups
100 Calorie Row

Spartan Training at 7:00am!