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Workout of the Day – Thursday August 1st, 2019 “Lazy Cindy”

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Lazy Cindy (Time)

800M Run

800M Row

4 rounds Lazy Cindy

600M Run

600M Row

3 rounds Lazy Cindy

400M Run

400M Row

2 rounds Lazy Cindy

200M Run

200M Row

1 round Lazy Cindy

Lazy Cindy=

5 Push-Ups

10 Air Squats

15 Abmat Sit-ups

Mobility (No Measure)


Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Spartan SGX Training – Wednesday July 31st, 2019 “DTerminator”

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Spartan Skill / Conditioning

Kettlebell Holds and Double Unders

3 Rounds:

1:00 Kettlebell Static Hold

Max Unbroken Double Unders

-1:00 Rest Between Rounds-

-Alternate Between Farmer’s, Front Rack and Overhead Holds-

Spartan SGX WOD

DTerminator (Time)

5 Rounds for Time:

1 Round of “Dumbbell DT”


Assault Bike Calories*

-*27-24-21-18-15 Calories on Rower-

-1 Round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks-

-Rx: 50#/35# Dumbbells-

Workout of the Day – Wednesday July 31st, 2019 “Ninja Turtle”

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Clean (7X1)


7 Sets of 1

Rest as needed between sets to maintain quality

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%

Positioning is the focus today.

During each 14 second lift, let’s keep the hook grip on to simulate how we would typically clean


**Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent

Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee


Ninja Turtle (Time)

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Assault Bike/Row/200M Run

Record slowest round

Note all round times in comments.

Workout of the Day – Tuesday July 30th, 2019 “Kelly Rowland”

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Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Treat the first row as more of a buy-in than as part of the workout

Look to match or increase your pace on the final row, as there is no work to follow


Shoot for 1-3 quick sets on the wallballs

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 12-10-8 or 10-10-10

Target time 20-25:00

Metcon (Weight)


3 Supersets:

1 Minute Heavy KB Front Rack Hold

10 Strict T2B or 20 Weighted AbMat Sit-ups

Rest 2 Minute Between Sets

Running Workouts – July 29th-August 4th, 2019

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Meet at Williams Field High School at 5:30am on Thursdays!
Please park across the street east of the school at the church.  We have permission to use the track as long as we do not park in the high school parking lot.

If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym. Grab a friend and have a fun workout!

Running Workouts

If your goal is to improve in CrossFit or your overall fitness do these two running workouts we post each week in addition to your CrossFit Workouts. You will notice a huge difference in your workouts in class and overall fitness.

For the workouts we do each week you need to know you 1 Mile PR time and 400 Meter PR time.

We adapt workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!

These workouts can be completed on the same day you do a CrossFit class or in place of the metcon. If you do both in the same day it is best if you have at least 4 hours of rest between workouts. For those that are super busy with life like most of us do your best!

Workout # 1

Warm Up 

Repeat 3 Times:

Run 100 Meters

Walk 200 Meters


Rest 3 Minutes

Run 200 Meters


Your 100 meter interval pace should be equivalent to your 200m time. Your 200 meter interval time should be 2 seconds slower than your 200 meter time. Record your 400 meter finishing time and 200 meter split. Record where performed (track, open road, trail, out & back, etc.)

Warm up, but do not get fatigued. This is a max effort 400m to help us update future pacing.


Run 400 Meters at Race Effort


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday August 1st, 2019

Warm Up 

400 Meters



4 x 800 meters with 2 minutes rest between reps (run 20-30 seconds slower than 1 mile PR pace)


5 minutes rest


4×200 meters with 2 minutes rest between reps

(run at 1 mile PR pace)



400 meters easy


Bonus Running Workout

10 Mile Run at an aerobic/conversation pace.

If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. It is very important that you get this time on your feet no matter what your pace is. This run is something you will do in place of a CrossFit Workout.

Discuss your goal with me and I will help you come up with a plan. You can text or call me (Kris LeSueur) at (602) 430-9060

For those that are feeling ready to run a long run start with 30 to 45 Minutes.

Workout of the Day – Monday July 29th, 2019 “Beef Jerky”

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Push Jerk (5×3)



For Quality:

3 Sets of 5


For Quality:

3 Sets of 3 (stay below 50%)

*Pause For 2 Seconds in Dip & Catch


Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%


Beef Jerky (AMRAP – Rounds and Reps)



21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)
Choose weights on all 3 movements that you can complete in 1-2 sets each round

The kettlebell is held in a goblet position for the reverse lunges

Alternate legs each rep for a total of 7 per side

The push jerk barbell comes from the ground

Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes

Spartan SGX Training – Monday July 29th, 2019 “Ghost Recon”

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Spartan Strength

Kettlebell Strength Complex (1-1-1-1)

1 Double Kettlebell Full Clean Thruster

1 Double Kettlebell Push Press

1 Double Kettlebell Thruster

3 Tempo Romanian Deadlifts

Tempo = 3130

-1:30 Rest Between Sets-

Spartan SGX WOD

Ghost Recon (2 Rounds for reps)

2 Rounds:

10:00 AMRAP

400m Sandbag Carry

50 Sit-ups

30 Sandbag Thrusters

In time remaining…

Max Dead Hang*

-*2 Shoulder Taps every 0:10-

-5:00 Rest Between Rounds-

-Sandbag Rx: 75#/50#-

Workout of the Day – Saturday July 27th, 2019 “Heartburn”

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Clean and Jerk

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.


Heartburn (Time)

1 Mile Run, directly into:

7 Rounds of the “Bergeron Beep Test”*

1 Round of “BBT”:

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

Workout of the Day – Friday July 26th, 2019 “Hopscotch”

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Muscle Snatch (5X3)

5 Sets of 3

Start at 40% of our estimated 1RM, and aim to build to a moderate for the day. This is a movement that will stay on the lighter side given it’s nature… building towards, but likely not exceeding, 55%.

Snatch (5X5)

On the Minute x 5:

5 “Touch and Go” Squat Snatches

Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.

If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed. It is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.


Hop Scotch (Time)

5 Rounds:

10 Power Snatches

10 Box Jump Overs (24″/20″)

Barbell Pounds – 95/65

We are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh. We want this workout to be short, fast, and intense.