Kris LeSueur

CrossFit Preferred - CrossFitWarm-up (No Measure)Tic Tac Toe*Wallball Tic Tac Toe:* set-up 9 plates to create a tic tac toe board. Split the class into two teams. One will place their AbMats right side up, while the other will place them right side down. You can also use different color…

2019 03 25

Spartan SGX Training – Monday March 25th, 2019 at 7:00pm “Hangnail”

By: Kris LeSueur 0

Strength/Skill Atlas Stone Cycles (Weight) Every 2:00 x 4 Rounds: 5 Atlas Stone Sumo Squats 10m Atlas Stone Carry 5 Burpees 10m Atlas Stone Carry 5 Atlas Stone Sumo Squats Spartan SGX WOD Hangnail (Time) 3 Rounds for Time: 400m Run 20m Bear Crawl 20m Crab Walk 20m Kettlebell Walking…

2019 03 24

Workout of the Day – Monday March 25th, 2019 “Monday Friends & Family”

By: Kris LeSueur 0

Warm-up (No Measure) Rowling*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds. Strength Back Squat…

2019 03 24

Workout of the Day – Saturday March 23rd, 2019 “Partner Medball Mayhem”

By: Kris LeSueur 0

Metcon (Time) Buy-in 1 Mile Partner med ball run 100 partner med ball sit-ups 100 B2B partner med ball handoffs 100 med ball OH walking lunges 100 med ball cleans Cash out 1 Mile Partner med ball run

2019 03 22

Spartan SGX Training – Saturday March 23rd, 2019 at 7:00am “Coach Andrew’s 30th Birthday Spartan Bonanza”

By: Kris LeSueur 0

Spartan SGX WOD Coach Andrew's 30th Birthday Spartan Bonanza (AMRAP - Rounds and Reps) 30:00 AMRAP 3 Sandbag Clusters (75#/50#) 24 Burpees :89 Weighted Wall Sit (53#/35#) 300m Sandbag Run (75#/50#)

2019 03 22

Workout of the Day – Friday March 22nd, 2019 “Crossfit Games Open 19.5”

By: Kris LeSueur 0

Crossfit Games Open 19.5 (Time) 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups M 95 lb. F 65 lb. Time cap: 20 minutes Crossfit Games Open 19.5 Scaled Men (Time) 33-27-21-15-9 reps for time of: 65-lb. thrusters Jumping pull-ups Crossfit Games Open 19.5 Scaled Women (Time) 33-27-21-15-9 reps for time…

2019 03 21

Workout of the Day – Thursday March 21st, 2019 “Pregame”

By: Kris LeSueur 0

Metcon Pregame (No Measure) Workout Definition 3 Rounds (low intensity) 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row 10 Dumbbell Hang Clean and…

2019 03 20

Workout of the Day – Wednesday March 20th, 2019 “Wednesday Primer”

By: Kris LeSueur 0

Metcon Wednesday Primer (No Measure) 3 Rounds, Not for Score: 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 CTB Pull-Ups 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 Deadlifts (225/155) Although a row and bike is written, athlete's choice to also incorporate a run. We are…

2019 03 19

Spartan SGX Training – Wednesday March 20th, 2019 at 7:00pm “Higher Ground”

By: Kris LeSueur 0

Strength/Skill Dead Hang / Wall Sit 3 Rounds: Round 1... 0:30 Dead Hang 0:30 Weighted Wall Sit (35#/25#) Round 2... 1:00 Dead Hang 1:00 Weighted Wall Sit Round 3... 1:30 Dead Hang 1:30 Weighted Wall Sit Directly Into... 0:30 Max Kettlebell Goblet Squats (53#/35#) Spartan SGX WOD Higher Ground (AMRAP…

2019 03 19

Workout of the Day – Tuesday March 19th, 2019 “The Prince”

By: Kris LeSueur 0

Metcon The Prince (Time) 5 Rounds, resting 1:00 between efforts: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row In today's training, we are looking to move slightly faster than we normally would. In most intervals we will complete, we'll be aiming for roughly time on, equaling time off.…

2019 03 18

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Author: Kris LeSueur

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