Kris LeSueur

“Arms Wide Open” CrossFit WOD – Friday September 24th, 2021

Strength Snatch (5X3) 5X3 Pausing Tall Snatch (light weight/technique) 3X5 Snatch Pull 95-100% 5 X3 Squat Snatches @ 70-75% (reset between repa) Record Snatch Metcon Arms Wide Open (Time) For Time: 30 Hang Power Snatches 75 / 55 lb 30 Handstand Push-ups 30 Overhead Squats 75 / 55 lb 30…

2021 09 23

“Partner Cruise Control” CrossFit WOD – Thursday September 23rd, 2021

By: Kris LeSueur 0

Legless Rope Climb Base Cycle 2021 (5 Rounds for reps) Legless Rope Climb [BASED ON 3 MINUTE MAX LEGLESS TEST] Scale 3 Strict Chin-Ups= 1 rope Legless Rope Climb [BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1] 1-3 Reps: 2-2-2-1-1 4-6 Reps: 3-2-2-2-2 7+ Reps: 4-4-4-3-2 Metcon Cruise…

2021 09 22

“LT-10007” Aerobic Capacity/Spartan SGX Training – Thursday September 23rd, 2021

By: Kris LeSueur 0

Aerobic Capacity Please park at the church across the street from Williams Field High School and walk over to the track at 5:15am LT-10007 (12 Rounds for time) 5 × 400 Meter Run 4 × 400 Meter Run 3 × 400 Meter Run -0:40 Rest Between Runs- -5:00 Rest Between…

2021 09 22

“SK8ER” CrossFit WOD – Wednesday September 22nd, 2021

By: Kris LeSueur 0

Ring Dips Base Cycle 2021 (5 Rounds for reps) Strict Ring Dips BASED ON MAX UNBROKEN SET Strict Ring Dips [BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-4-4-3-2 10-14 Unbroken: 9-8-8-7-6 15-19 Unbroken: 12-10-10-8-6 20-24 Unbroken: 18-15-14-10-6 25+ Unbroken: 20-16-16-12-8 Strength Deadlift A) Dead Stop Deadlifts 4…

2021 09 21

“Two Piece” Spartan SGX Training – Wednesday September 22nd, 2021

By: Kris LeSueur 0

Spartan SGX WOD Two Piece (Time) 2 Rounds for Time: 300 Meter Run 30 Sandbag Box Step Ups (24"/20") 200 Meter Sandbag Run (50 / 35 lb) 2 Tire Flips 200 Meter Run 20 Hand-Release Pushups 100 Meter Farmer's Carry ( 2 × 53 lb's / 35 lb's) 1 Rope…

2021 09 21

“Counterstrike” Aerobic Capacity/Spartan SGX Training – Tuesday September 21st, 2021

By: Kris LeSueur 0

Aerobic Capacity This class meets at the gym every Tuesday at 7:00pm. Counterstrike (6 Rounds for time) Row Conditioning 750 Meters - 28 s/m 1250 Meters - 28 s/m 500 Meters - 30 s/m 1000 Meters - 30 s/m 250 Meters - 32 s/m 750 Meters - 32 s/m 3:00…

2021 09 20

“Double Stuffed” CrossFit WOD – Tuesday September 21st, 2021

By: Kris LeSueur 0

Strength Strict HSPU Base Cycle 2021 (5 Rounds for reps) [BASED ON MAX UNBROKEN SET FROM WEEK 1] [BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-4-4-3-2 10-14 Unbroken: 9-8-8-7-6 15-19 Unbroken: 12-10-10-8-6 20-24 Unbroken: 18-15-14-10-6 25+ Unbroken: 20-16-16-12-8 If baseline was scales, continue to use same scale…

2021 09 20

“Tippy Toes” CrossFit WOD – Monday September 20th, 2021

By: Kris LeSueur 0

Strength Back Squat (5X4) 5 Sets: 4 Back Squats @ 85% of 1RM Back Squat Strict Pull Ups Base Cycle 2021 (5 Rounds for reps) Strict Pull - Up Work off max set Try to complete each set unbroken- however ok if you break Strict Pull-ups [BASED ON MAX UNBROKEN…

2021 09 19

“All-Star Special” CrossFit WOD – Saturday September 18th, 2021

By: Kris LeSueur 0

Strength Clean and Jerk 5 Sets: 1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean & Jerk Technique focus today Metcon All-Star Special (Time) 3 Rounds: 12 Thrusters 95 / 65 lb 12 Pull-ups 800 Meter Run 3 Rounds: 9 Thrusters 115 / 85 lb 9 Chest…

2021 09 17

“Deka Fit” Spartan SGX Training – Saturday September 18th, 2021

By: Kris LeSueur 0

Spartan SGX WOD Deka Fit (Time) For Time: 400m Run, 30 Sandbag Back Squats (75 / 50 lb) 400m Run, 500m Row 400m Run, 20 Box Jump Overs (24"/20") 400m Run, 20 Wall Balls (20 /14 lb) 400m Run, 100m Farmer's Carry (2 × 70 lb's/53 lb's) 400m Run, 20/15…

2021 09 17

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