Kris LeSueur

“Luce” CrossFit WOD – Saturday December 3rd, 2022

Strength Bench Press (Bench Press On the 2:30 x 6 Sets: 3 Bench Press (68-78%) *Percentage Based Off 1RM Bench Press Metcon Luce (Time) 3 Rounds For Time [30 Minute Cap]: 1,000 Meter Run 10 Ring Muscle-ups 100 Air Squats *Captain Ronald G. Luce, 27, of the U.S. Army Company…

2022 12 02

“Fallout” Spartan SGX WOD – Saturday December 3rd, 2022

By: Kris LeSueur 0

Spartan SGX WOD Fallout (AMRAP - Rounds and Reps) AMRAP 30: 30 Dumbbell Hang Snatches 20 Dumbbell Box Step-ups 10 Hand-Release Push-ups Every 5 Minutes [Starting at 0:00] Alternate Each Round Between: 500 Meter Row 500 Meter Ski 1000 Meter Bike Dumbbell: 50 / 35 lb Box: 24"/20" Dumbbell Snatches:…

2022 12 02

“Open 13.4” CrossFit WOD – Friday December 2nd, 2022

By: Kris LeSueur 0

Strength Clean and Jerk (Hang Squat Clean & Jerk On the 2:30 x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 78% Set 3: 2 Reps @ 78% Set 4: 2 Reps @ 83% Set 5: 1 Rep @ 86% Set 6: 1 Rep @…

2022 12 01

“Level Testing” CrossFit WOD – Thursday December 1st, 2022

By: Kris LeSueur 0

Metcon White Level Test (11 Rounds for reps) Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise. 1. Pushups 40 consecutive men 40 knee pushups consecutive women 2. Situps – 65 in 2 minutes 3. Squats – 80 in…

2022 11 30

“LT-5009” Aerobic Capacity/Spartan SGX Training – Thursday December 1st, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-5009 (12 Rounds for time) 4 Sets: 400 Meter Run -30 Seconds Rest- 400 Meter Run -30 Seconds Rest- 400 Meter Run -Rest 5 Minutes Between Sets- -400s: 5k Pace (30-50 Seconds Slower Than 1 Mile PR Pace)-

2022 11 30

“Cranky Christine” CrossFit WOD – Wednesday November 30th, 2022

By: Kris LeSueur 0

Strength Deadlift On the 3:00 x 5 Sets: 3 Reps @ 78% *Percentage Based Off 1RM Deadlift Metcon Cranky Christine (Time) 3 Rounds For Time: 700/600 Meter Row 12 Deadlifts 275 / 185 lb 21 Burpee Box Jump Overs (24"/20") Rest 3 Minutes Between Rounds. Time Cap: 25 Minutes

2022 11 29

“Big Twinkie” Spartan SGX WOD – Wednesday November 30th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Big Twinkie (Time) For Time [2 Minutes On / 1 Minute Off]: 30 Brute Force Burpees [At Beginning of Each Interval]: 12/9 Calorie Bike 6 Sandbag Over-the-Shoulder Cleans Sandbag - 70 / 50 lb Spartan Finisher Farmer's Carry Shuttle (Time) For Time: 200 Meter Sprint 100 Meter…

2022 11 29

“On the Row Again” Aerobic Capacity/Spartan SGX Training – Tuesday November 29th, 2022

By: Kris LeSueur 0

Aerobic Capacity On the Row Again (6 Rounds for time) Row Conditioning Every 2 Minutes × 6 Sets: Sets 1-2: 400/350 Meters @ 2k Pace +10 Seconds Sets 3-4: 400/350 Meters @ 2k Pace +4 Seconds Sets 5-6: 400/350 Meters @ 2k Pace -2 Seconds

2022 11 28

“Bloody Mary” CrossFit WOD – Tuesday November 29th, 2022

By: Kris LeSueur 0

Strength Snatch (Hang Squat Snatch On the 2:30 x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 78% Set 3: 2 Reps @ 78% Set 4: 2 Reps @ 83% Set 5: 1 Rep @ 86% Set 6: 1 Rep @ 86% *All Percentages Based…

2022 11 28

“Something or Other” CrossFit WOD – Monday November 28th, 2022

By: Kris LeSueur 0

Strength Overhead Squat (On the 2:30 x 6 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 73% Set 3: 2 Reps @ 75% Set 4: 6 Reps @ 73% Set 5: 4 Reps @ 75% Set 6: 2 Reps @ 78% *All Percentages Based Off 1RM…

2022 11 27

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