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CrossFit Preferred News & Workouts December 11th-16th, 2017

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  • Mark your calendars for December 23rd for the “12 Days Of Christmas WOD” at 8:00am! We hope all will attend! This will be a fun workout!
  • During the month of December friends and family are free to attend every Saturday! We will have great workouts on this day that are less technical that everyone can enjoy!  
  • If you ordered a shirt and have not picked up yet they are at the gym now!
  • Don’t forget to bring in a unwrapped toy ($7.00 – $10.00) for the Toy Drive to help children in Rocky Point/Sonoyta, Mexico. Toys must be at the gym by Saturday December 16th! 


Warm Up

:30 Seconds

200 M Run
Air Squats
Active Spidermans

200 M Run
Active Samson
Push-ups to Down Dog

Barbell Warmup”

Ring Muscle-Ups
3 Rounds, Not For Time:
200 M run
2 Sets of 25% Max Unbroken Muscle-ups (C2B/Dips)(PU/Dips)


Back Squat
On the Minute x 5:
5 Back Squats – 74%


“Four Thirty”

30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie row
30 Toes to Bar

In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout.


Warm up *10 Mins

200 Meter Run
Quad Stretch
Knee to Chest
Solier Kicks
Duck walk
Side Lungs
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height



Pausing Snatch on the 90sec
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level


“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Wreckbag Run (50/35)

In this team relay workout, partners will complete full rounds before switching. Each partner will complete four rounds. If unequipped with Wreckbags, carry another weighted object. Medicine balls or plates will work in their place.


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


 Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean


“Sky Hook”

3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

The weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.


Warm Up

400 M Run
Line Drills


Kipping Handstand Push-ups

5 Rounds:

Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
Row 25/18 Calories
Any Time remaining, Max Kipping Handstand Push-ups


“Switch Gears”

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Row for Cals

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement.



:20 Seconds

Jumping Jacks
Active Spidermans

Single Unders
Active Samson
Push-up to Down Dog

Single Unders
Air Squats
Single Leg Unloaded Romanian Deadlifts

Barbell Warmup


4 Sets of 15:
Unbroken Deadlifts (225/155)(50-60% of 1RM)

*rest as little as possible


“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

“Heartbreak Kid” is a Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round. Substitutions provided in the teaching section below.

Saturday – Bring Friends & Family For Free In The Month of December!



6 Rounds For Time

24 Squats

24 Push Ups

24 Walking Lunge Steps

400 Meter Run