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Workout of the Day – Wednesday May 22, 2019 “Dirt Nap”

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Paused Front Squat

5 Sets of 2 Pausing Front Squats

*3s pause in the bottom of each rep.

Set #1 – 65% of 1RM Front Squat

Set #2 – 70%

Sets #3+4+5 – Build to a heavy double.

Hang Clean

On the Minute x 5:

2 Hang Squat Cleans @ 60%

2 Hang Squat Cleans @ 65%

2 Hang Squat Cleans @ 70%

1 Hang Squat Clean @ 75%

1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:

1 Hang Squat Clean, building in load.


Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

Workout of the Day – Tuesday May 21st, 2019 “Strict Nicole”

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Strict HSPU (Time)

10 Sets for Time:

30% of Max Strict HSPU
Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU

Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.


Strict Nicole (AMRAP – Reps)


400 Meter Run

Max Strict Pull-ups

Score is total strict pull-ups.
Inside these strict reps, we are looking to stay off the ground. We can hang at the bottom of the repetitions, but as soon as we touch the ground, that terminates the set. And on these sets, we are actually not looking to go to complete failure. Knowing that we will have ~6-8 attempts on the bar, it is just as much of a paced effort as if we were to do a “Max Set on the 3:00”.

Inside the workout notes, also record how many rounds we completed to find our total, as we will see this workout again.

Midline (No Measure)

On the 1:30 x 7:

10/7 Calorie Assault Bike/Row

10 Abmat Sit-Ups

Running Workouts – May 20th-26th, 2019

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We are officially allowed to do track workouts at Williams Field High School at 5:30am on Thursdays!  They have asked that we park across the street at the church. There are students that use their small parking lot.

We are excited to be back at the track!!

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 

400 Easy

Class Warm Up



2 x 400 meters (at 1 mile PR Pace)

1 minute rest

Then straight into

4 x 200 meters at progressively faster tempos with  a 200 meter recovery run between each rep (fast, fast, faster, fastest!)


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday May 23rd, 2019

Warm Up 

2x (100 meters at 1 mile goal pace, 200 meter walk)

1x 400 meters at 1 mile goal pace

Rest 5 minutes

1x (200 meters at 1 mile goal pace, 400 meters walk)


Use the 1 mile Race Effort “Warm-Up” prior to running this race effort run.

The opening lap should be about 2 seconds faster than laps 2 and 3.

Start pushing the pace with 150 meters until the finish.


400 meters

Stretch and Foam Roll

Bonus Running Workout

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.

Spartan SGX Training – Monday May 20th, 2019 at 7:00pm “Throwing Shade”

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Double Kettlebell ‘Bull-Frog’ Complex

1 Set = 3 Unbroken Cycles of…

1 Double Kettlebell Pendlay Row

2 Double Kettlebell Swings

3 Double Kettlebell Squat Cleans

-2:00 Rest Between Sets-

Spartan SGX WOD

Throwing Shade (Time)

3 Rounds for Time:

400m Run

10 Sandbag Over-the-Shoulder Cleans (75#/50#)

2 Tire Flips

:30 Dead Hang*

1 Rope Climb

-*2 shoulder taps every :10-

Workout of the Day – Monday May 20th, 2019 “Hot Air”

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Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%

Front Rack Lunge

2 Sets of 14 @ 46%

Percentage based off our 1RM Front Squat.


Hot Air (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)
Time remaining in each 5:00 window after completion is rest. The score for the day being our *slowest* round.

Workout of the Day – Saturday May 18th, 2019 “Buzz Light Year”

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Buzz Light Year Team (Time)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs (15′)

… Directly into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
Starting with the run, the team runs together here. And we can’t start the barbell-facing burpees until all three athletes are back at the barbell. On these following burpees and rope climbs, these are team totals, where one athlete works while the other two rest. In the absence of a rope, let’s complete 35 CTB Pull-Ups per round.

Buzz Light Year Individual (Time)

3 Rounds:

400m Run

15 Barbell-Facing Burpees

3 Rope Climbs (15′)

… Directly into…

10 Power Clean and Jerks (135/95)

10 Power Clean and Jerks (155/105)

10 Power Clean and Jerks (185/125)
In the absence of a rope today, let’s complete 15 CTB pull-ups per round.

Workout of the Day – Thursday May 16th, 2019 “Helen on Repeat”

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Helen on Repeat (5 Rounds for time)

On the 4:00 x 5 Rounds:

1 Round of “Helen”

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-Ups


— 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 May 15th, 2019 at 7:00pm “Rock & Pull”

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Spartan SGX WOD

Rock & Pull (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Row

*2 Dumbbell Hang Clean and Jerks (50#/35#)

20m Dumbbell Single-Arm Overhead Carry (50#/35#)

*Increase by 2 repetitions every round

Spartan Finisher

Sandbag Box Step Overs (EMOM) (AMRAP – Rounds and Reps)

Every Minute on the Minute:

*2 Sandbag Box Step Overs (75#/50#)

*Increase by 2 repetitions every minute