Kris LeSueur

Spartan SGX Training – Saturday January 19th, 2019 at 7:00am “Stacked On”

Spartan SGX WOD Stacked On (Time) For Time: 150 Kettlebell Swings (53#/35#) Every Minute on the Minute: 4 Lateral Burpees over Kettlebell

2019 01 18

Road Rash

By: Kris LeSueur 0

CrossFit Preferred - CrossFitMetcon (Time)"On the 5:00" x 5 Rounds: 5 DB Hang Clean and Jerk, left arm (50/35) 5 DB Hang Clean and Jerk, right arm (50/35) 10 Alternating Dumbbell Power Snatches 10 CTB Pull-Ups 15/12 Calorie Assault Bike/Row Record all five rounds, with our score for the day…

2019 01 18

Sea Legs

By: Kris LeSueur 0

CrossFit Preferred - CrossFitMetcon (Time)Part A... For Time In a 15:00 Time Cap: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24"/20") 20 Front Squats (135/95) Time Remaining in the 15:00 Cap can be used to "Sea Legs" Part B."Sea Legs" is based off a format we saw last…

2019 01 17

Active Recovery

By: Kris LeSueur 0

CrossFit Preferred - CrossFit ()Metcon (Time)800m run/row 3 Rounds: 10 Pushups 15 4-Count Flutter Kicks 20 Air Squats 800m run/row 3 Rounds: 10 Pushups 15 4-Count Flutter Kicks 20 Air Squats 800m run/rowMobility--- Upper Body --- 1. Puppy Pose - 1:00 youtu.be/GJmSVwsnQaI 2. Shoulder to Floor - 1:00/each youtu.be/D0li2U56nO4 3.…

2019 01 16

Workout of the Day – Wednesday January 16th, 2019 “Frank the Tank”

By: Kris LeSueur 0

Strength Back Squat On the Minute x 8 Sets: 2 Repetitions Sets 1+2 - 60% of 1RM Back Squat Sets 3+4 - 65% of 1RM Back Squat Sets 5+6 - 70% of 1RM Back Squat Sets 7+8 - 75% of 1RM Back Squat Set a box, or stack plates, so…

2019 01 15

Spartan SGX Training – Wednesday January 16th, 2019 at 7:00pm “Scuffed Shoes”

By: Kris LeSueur 0

Strength/Skill Dead Hang / Jump Rope Dead Hang / Jump Rope Complex 10:00 EMOM Odd: 30 Seconds Dead Hang Even: 30 Seconds Max High Knee Single Unders Spartan SGX WOD Scuffed Shoes (Time) For Time: :30 Dead Hang* 400m Run 100m Bucket Carry 200m Run 1 Rope Climb 400m Run…

2019 01 15

Workout of the Day – Tuesday January 15th, 2019 “Chain Reaction”

By: Kris LeSueur 0

Gymnastics Muscle-ups 10:00 Effort on Athlete's Choice: Bike, Row, or Run 400 On the 2:00 - 30% of Max Ring Muscle-Ups On the 4:00 - 40% of Max Ring Muscle-Ups On the 6:00 - 50% of Max Ring Muscle-Ups On the 8:00 - 40% of Max Ring Muscle-Ups On the…

2019 01 14

Workout of the Day – Monday January 14th, 2019 “Double Date”

By: Kris LeSueur 0

Strength Power Snatch Snatch Primer (A) On the Minute x 5 (Minutes 0:00-5:00): 1 Halting Power Snatch 3 Halts - Just off floor, knee-level, pockets. 2 seconds at each position. Set #1 - 50% of 1RM Snatch Set #2 - 55% of 1RM Snatch Sets #3+4+5 - 60% of 1RM…

2019 01 13

Spartan SGX Training – Monday January 14th, 2019 at 7:00pm “Black Label”

By: Kris LeSueur 0

Strength/Skill Eccentric Pullups 5 sets of 5 repetitions -5 seconds on descent Spartan SGX WOD Black Label (Part I) (AMRAP - Rounds and Reps) 10:00 AMRAP 1000m Row Then, in remaining time... AMRAP of: 3 Chest-to-Bar Pullups 6 Burpees 9 Jump Squats 2 Rounds of... 3 Sandbag Deadlifts (75#/50#) 2…

2019 01 13

Spartan SGX Training – Saturday January 12th, 2019 at 7:00am “Bolt Cutter”

By: Kris LeSueur 0

Spartan SGX WOD Bolt Cutter (AMRAP - Rounds and Reps) 25:00 AMRAP (with a partner): 400m Sandbag Run (75#/50#) Then, while partner Dead Hangs... 2 Dumbbell Manmakers (35#/25#) 4 Dumbbell Box Step Ups (24"/20") 8 Jumping Lunges *Partners complete sandbag run together, switching sandbag as needed. Partner 1 dead hangs…

2019 01 11

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