Kris LeSueur

At Home WOD – Monday August 10th, 2020

Full Coach Lead Workout by NCFIT https://vimeo.com/444801942/47092b371a Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into... 4 SETS (:20 ON / :10 OFF)* MOVT 1 - Single DB Strict Press MOVT 2 - Mountain Climbers *Both movements = 1 Set (No Measure) Full-Body Strength Metcon (AMRAP - Reps) EMOM x…

2020 08 09

“Granola Bar” CrossFit WOD – Monday August 10th, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 400M Run Bottom Squat Hold: 2 Minutes Spiderman and Reach: 10 per side Ankle dorsiflexion: :30/side 10 slow air squats Front Squat (Ladder) Set 1: 2 Reps @ 88% of 1RM Front Squat Set 2: 4 Reps @ 83% of 1RM Front Squat Set 3: 6 Reps…

2020 08 09

“Double-Edged Sword” Spartan SGX – Monday August 10th, 2020

By: Kris LeSueur 0

Spartan SGX WOD Meet at CrossFit Preferred at 7:00pm Double-Edged Sword (Time) For Time: 30 Dumbbell Manmakers 100 Dumbbell Front Rack Lunges 100/70 Calorie Row -Rx: 2 × 35#/25# Dumbbells- -Partition Work As Desired- Spartan Finisher Burpee - Lactate Clearance (No Measure) 5 Rounds: 10 Burpees (0:30 Max) Knee Pushups…

2020 08 09

At Home WOD – Saturday August 8th, 2020

By: Kris LeSueur 0

Full Coach Lead Workout by NCFIT https://vimeo.com/443157145/b8334d909d Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into... 4 SETS (:20 ON / :10 OFF)* MOVT 1 - Air Squats MOVT 2 - Alt. Groiners *Both movements = 1 Set (No Measure) Saturday Squats Metcon (AMRAP - Reps) 4 SETS 1:00 Slow…

2020 08 07

“Loredo” Spartan SGX/CrossFit WOD – Saturday August 8th, 2020

By: Kris LeSueur 0

Spartan SGX WOD Meet at CrossFit Preferred at 6:00am Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo…

2020 08 07

“Imaginary Friends” CrossFit WOD – Saturday August 8th, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 2 min Cardio of choice into 1 min child pose off a box 1 min Couch stretch 1 min Up Dog stretch into 3 Rounds for Quality 10 Snatch Grip Push Press 20 ft. Overhead Walking Lunge 15 Banded Pull Aparts Strength Jerk Drive Complex 4 Sets:…

2020 08 07

CrossFit WOD – Friday August 7th, 2020

By: Kris LeSueur 0

Warm-up (No Measure) 2:00 Bike (Increasing pace every :30) Into… 3 Rounds 10 PVC Pass Throughs 5 Scap Retractions 5 kip swings 3 - 5 strict pull-ups 1 min pec stretch Weightlifting Snatch Technique Complex Snatch Technique Complex On the 2:00 x 4 Sets: 3 Muscle Snatches 2 Snatch Balances…

2020 08 06

At Home WOD – Friday August 7th, 2020

By: Kris LeSueur 0

Full Coach Lead Workout by NCFIT https://vimeo.com/443152464/116ee5638d Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into... EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (7 Rounds for time) E2MOM x 14 MINUTES 8 DB Sumo Romanian Deadlifs 4 DB Manmaker*…

2020 08 06

At Home WOD – Thursday August 6th, 2020

By: Kris LeSueur 0

Full Coach Lead Workout by NCFIT https://vimeo.com/443148130/e3672a8aff Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into... 3 SETS :30 DB Strict Press :30 Goblet Squats into... AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength Metcon (AMRAP - Reps) 5 SETS FOR MAX REPS 1:00 -…

2020 08 05

“Hit the Gas” Thursday August 6th, 2020

By: Kris LeSueur 0

Aerobic Capacity Low-High-Low (4 Rounds for distance) 20:00 Row Round 1: 2:00 at 16 s/m 1:00 at 24 s/m 1:00 at 16 s/m Round 2: 2:00 at 18 s/m 1:00 at 26 s/m 1:00 at 18 s/m Round 3: 2:00 at 20 s/m 1:00 at 28 s/m 1:00 at 20…

2020 08 05

CrossFit Preferred

Author: Kris LeSueur

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