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Workout of the Day – Tuesday June 18th, 2019 “Helen”

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Max Strict HSPU (AMRAP – Reps)

Strict Handstand Pushups

1 Attempt for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019. If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Max Strict Pull Ups (AMRAP – Reps)

1 Set for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019.

Posted on the original attempt:

If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Recovery Bike/Row (No Measure)

10:00 Effort

Mins 1+2 – Light

Mins 3+4 – Moderate

Mins 5+6 – Moderate/Fast

Mins 7+8 – Moderate

Mins 9+10 – Light

Running Workouts – June 17th-23rd, 2019

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Meet at Williams Field High School at 5:30am on Thursdays!

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



6 x 3 minutes with 45 seconds rest between all reps. (run a pace 1:10 to 1:20 slower than 1 mile pr pace or moderate pace)

Referenced pacing is a target.

Workout focus is pacing consistency. Did you hold your selected pace from start to finish?


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday June 20th, 2019

Warm Up 

400 Meters



3 x 600 meters (run 1:30 to 1:50 slower than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets

3 x 200 meters (run 10 to 30 seconds faster than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets

3 x 500 meters (run 15-40 seconds slower than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets

3 x 200 meters (run 60 to 80 seconds faster than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets


400 meters easy


Bonus Running Workout

7 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 June 17th, 2019 “Escape From Wonderland”

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Back Squat (1×3)

Rest as needed between sets

3@ 70%

1 @ 75%

3 @ 75%

1 @ 80%

3@ 80%

1 @85%

Following our single at 85%, let’s make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let’s make our attempt.

3@ heavy


Escape From Wonderland (Time)

3 Rounds:

75 Double-Unders

50 Air Squats

25/18 Calorie Row

A 3-round sprint effort that comes down to the cycle time of our movements for our top times.

Spartan SGX Training – Monday June 17th, 2019 at 7:00pm “Tabata This!”

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Dumbbell Manmakers

Every Other Minute on the Minute (4 Rounds):

3 Unbroken Repetitions

5th Round:

5 Unbroken Repetitions

Spartan SGX WOD

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Workout of the Day – Saturday June 15th, 2019 “Money Bags”

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Metcon (5 Rounds for weight)

On the 2:00 x 5 Rounds:

1 Rope Climb (15′)

30 Double-Unders

2 Squat Clean and Jerks

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5 – Build to a heavy set of 2 for the day.
On the rope climbs, if we have access, we are looking for this specific combination. Even if we have yet to climb the rope, let’s get our hands on today to build the skill.

A full climbs per round is “Rx”, with many options to modify based on our current capacity on the movement. We can complete 1-2 “half climbs” (as we build confidence moving up the rope), or we can even complete seated rope pulls (2 climbs, pulling hand over hand from a seated position to standing)


Money Bags (Time)

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

For Time:

800m Sandbag Run

75 Box Jump Overs

50 Power Clean and Jerks

15 Rope Climbs (15′)

50 Power Clean and Jerks

75 Box Jump Overs

800m Wreckbag Run

Open Loading:

Wreckbag – 50/35

Barbell – 135/95

Box – 24″/20″
Inside “Money Bags”, we start running together on a single 800m effort with a single Wreckbag or sandbag. Passing the bag among ourselves as we see fit, we can’t start that first box jump over untill all three teammates have returned together with the bag.

From here through the workout, it’s work rest for the team. One athlete working, two resting. Stimulus wise, we are looking for a barbell that all three teammates could cycle for 10-15+ repetitions unbroken, when fresh. Inside the workout, we are looking for sets with this barbell. They may be 3’s, or even 2’s, but we aren’t reduced to slower singles. Going a bit lighter here to preserve that stimulus will make this workout that much more challenging.

It finishes the way it started, with an 800m effort together with the single bag.

Money Bags Individual (Time)

For Time:

400m Run

400m Wreckbag Run

27 Box Jump Overs (24″/20″)

15 Clean and Jerks (135/95)

5 Rope Climbs (15′)

15 Clean and Jerks (135/95)

27 Box Jump Overs (24″/20″)

400m Wreckbag Run

400m Run

Open Loads:

Wreckbag – 50/35

Barbell – 135/95

Box – 24″/20″
Stimulus wise, we are looking for a barbell that we could cycle for 10+ repetitions unbroken when fresh. It’s a load that for fast singles, we know the next repetition is always there. That if we can just get our hands to the bar, we can complete the lift.

Starting with the two 400’s, it is our aim to pace this effort. We want to make a strong push inside the gym, and moving through these opening distances with the larger picture in mind is in our best interest. The opening run is unweighted, followed by the Wreckbag/sandbag run that follows. If we do not have a bag to run with today, carry a 45/35lb plate. The odd-object stimulus is matched, if not more challenging, with this carry.

Workout of the Day – Friday June 14th, 2019 “Rush Hour”

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Power Snatch Complex (Weight)

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

Set #1 – 65%

Set #2 – 70%

Sets #3-7 (5 Sets) – Build to a heavy for the day.
Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.


Rush Hour (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row (bike 12/9)

9 Barbell-Facing Burpees

6 Power Snatches (115/85)

Building intensity through intervals.

In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
Qualifier Loading – 135/95

Open Loading – 115/85

Row Conditioning (No Measure)

2 Rounds, Not for Score:

300m Slower (2K + 18s)

300m Moderate (2K + 10s)

300m Fast (2K + 2s)

Workout of the Day – Thursday June 13th, 2019 “Active Recovery”

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Active Recovery (Time)


Calorie Bike/Row

Ab Mat Sit-Ups

Calorie Bike/Row



— 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

Workout of the Day – Wednesday June 12th, 2019 “Chest Hair”

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Gymnastic Work

Strict HSPU (Time)

12 Sets for Time:

40% of Max Strict HSPU

Max Strict HSPU (AMRAP – Reps)



On the 2:00 x 6 Sets:

3 Thrusters (from the ground)

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 64%

Set #3 – 68%

Sets #4+5+6 – Build to a Heavy Set of 3.


Chest Hair (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters (95/65)