Kris LeSueur

Workout of the Day – Wednesday September 18th, 2019 “Bar Crawl”

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.…

2019 09 17

Spartan SGX Training – Tuesday September 17th, 2019 at 7:00pm “Burned Bridge”

By: Kris LeSueur 0

Spartan Strength Kettlebell Dirty Dozen (1-1-1) Unbroken Set of: 6 Double Kettlebell Swings 6 Double Kettlebell Cleans 12 Double Kettlebell Long Cycles 6 Double Kettlebell Cleans 6 Double Kettlebell Swings Spartan SGX WOD Burned Bridge (Time) For Time: 400m Sandbag Run Directly Into... 10-8-6-4-2 Brute Force Burpees Over-the-Shoulder Cleans 0:30…

2019 09 16

Workout of the Day – Tuesday September 17th, 2019 “Fuller Circle- Take 2”

By: Kris LeSueur 0

Pain is mandatory, suffering is optional. Metcon Fuller Circle (Time) For Time: 800 M Run (50/35 Cal Assault Bike) 125 Double-Unders 2,000 Meter Row 125 Double-Unders 800 M Run (50/35 Cal Assault Bike) BIKE & ROW The goal on both machines is to find an uncomfortable pace to hold throughout…

2019 09 16

Aerobic Capacity – Monday September 16th, 2019 at 7:00pm “Aerobic Builder”

By: Kris LeSueur 0

Aerobic Capacity Aerobic Builder (3 Rounds for calories) 3 Rounds: 8 Sets of... 0:30 Max Calories Assault Bike / Row -0:30 Rest Between Sets- -4:00 Rest Between Rounds-

2019 09 15

Workout of the Day – Monday September 16th, 2019 “Master Splinter”

By: Kris LeSueur 0

New Cycle: Katana Starting the week with a "Capacity Builder" - a staple of our new cycle. Capacity Builder (4 Rounds for reps) In a 1:30 Window: 9 Power Cleans (115/85) 9 Front Squats (115/85) 9 Push Jerks (115/85) Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30…

2019 09 15

Workout of the Day – Saturday September 14th, 2019 “Thumb War”

By: Kris LeSueur 0

Strength Power Snatch (1X2) On the 1:30 x 5 Sets: 1 Hang Snatch High Pull 1 Hang Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch *Sets: 50-55-60-60-60% 1RM Snatch* Hold onto the bar for all 4 reps before putting the weight down Coming from the hang, the…

2019 09 13

Spartan SGX Training – Saturday September 14th, 2019 at 7:00am “Triple 3”

By: Kris LeSueur 0

Spartan SGX WOD Triple 3 (Time) For Time: 3000 meter Row 300 Double Unders 3 Mile Run

2019 09 13

Workout of the Day – Friday September 13th, 2019 “Tummy Time”

By: Kris LeSueur 0

Skill Handstand Practice (1x feet walked ) With a 10:00 Running Clock... Practice Sets: 21 Banded Good Mornings 25-50' Handstand Walk Score is longest walk attained in feet SUBSTITUTIONS Handstand Walk 1 Minute of Practice 1 Minute of Handstand Weight Shifting: Video 1 Minute of Box Shoulder Taps: Video Metcon…

2019 09 12

Workout of the Day – Thursday September 12th, 2019 “Level Testing”

By: Kris LeSueur 0

Metcon Grey Level Test (Time) For Time: 500M Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Push up from knees ok for Female Pull up with bands ok To pass: Male 5:15 Female 6:30 White Level Test (11 Rounds for reps) Choose 10 out of 11 of these…

2019 09 11

Spartan SGX Training – Thursday September 12th, 2019 at 7:00pm “Death by Burpees Over Sandbag”

By: Kris LeSueur 0

Spartan Strength Eccentric Ring Pullups (3-3-3-3-ME) 5 seconds on descent Spartan SGX WOD Death by Burpees Over Sandbag (AMRAP - Rounds and Reps) Every Minute on the Minute: 3 Sandbag Thrusters *1 Burpee over Sandbag -*Add 1 burpee every minute until failure- -Sandbag Rx: 75#/50#-

2019 09 11

CrossFit Preferred

Author: Kris LeSueur

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Preferred FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES