Sleigh Ride
Laveen CrossFit – CrossFit
Metcon
Metcon (Distance)
25 Min AMRAP
With A Partner for Max distance:
P1) Rows
P2) Static hold-135/895#
Min 1-10 Deadlift Hold
Min 10-20 Front Rack
Min 20-25 Overhead
Month: December 2016
12/16/16
Posted by lcadmin | December 16, 2016 | Comments Off on 12/16/16
Laveen CrossFit – CrossFit
Weightlifting
Clean and Jerk (8 X 2 @ 80%)
Metcon
Metcon (Time)
21-15-9
Hang Squat Cleans 95/65#
T2B
RX+ 115/75#
#laveenstrong
Warm-up (No Measure)
RDL’s 3 X 10
Read More →12/15/16
Posted by lcadmin | December 15, 2016 | Comments Off on 12/15/16
Laveen CrossFit – CrossFit
Skill
1000m Row (Time)
Max Effort 1000m Row
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
3 attempts at max dubz in 1:00
Metcon
Metcon (Time)
Row 1K
15 Box jumps 24/20″
15 Strict Pull Ups
-rest…
Oly-12/14/16
Posted by lcadmin | December 14, 2016 | Comments Off on Oly-12/14/16
Laveen CrossFit – Olympic Lifting
Weightlifting
Clean Pull (3 X 5 @ 65%)
Clean Pull (High Pull)
Clean and Jerk (5 X 1 @ 90%)
Read More →12/14/16
Posted by lcadmin | December 14, 2016 | Comments Off on 12/14/16
Laveen CrossFit – CrossFit
Weightlifting
Hang Power Snatch (4 X 3 @ 75%)
Barbell Row (3 X 12)
Metcon
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
#laveenstrong
Warm-up… Read More →
12/13/16
Posted by lcadmin | December 13, 2016 | Comments Off on 12/13/16
Laveen CrossFit – CrossFit
Gymnastics
Muscle-ups (Work on Transitions, accumulate reps)
Metcon
Metcon (AMRAP – Reps)
3 Rds of :30 Work/:30 Rest
1a) HR Push ups
1b) KBs 53/35#
1c) Walking OH Lunges 45/25#
1d) AbMat Sit Ups
Oly 12/12/16
Posted by lcadmin | December 12, 2016 | Comments Off on Oly 12/12/16
Laveen CrossFit – Olympic Lifting
Weightlifting
Snatch Grip Deadlift (2 X 1 @ 110%)
Snatch Pull (1 X 2 @ 110%)
Read More →12/12/16
Posted by lcadmin | December 12, 2016 | Comments Off on 12/12/16
Laveen CrossFit – CrossFit
Weightlifting
Power Clean (1 RM)
Metcon
Metcon (Time)
“Lele”
100 Dubz
75 Wall Balls 20/14#
50 Pull ups
25 Power Cleans 155/105#
RX+ 30/20#, 185/125#
#laveenstrong
Warm-up (No Measure)
2 X 75 Banded Leg Curls ea
Oly-12/10/14
Posted by lcadmin | December 10, 2016 | Comments Off on Oly-12/10/14
Laveen CrossFit – Olympic Lifting
Weightlifting
Bench Press (2 X 2 @ 90%)
Bench Press (Max @ 50%)
Read More →Surprise!
Posted by lcadmin | December 10, 2016 | Comments Off on Surprise!
Laveen CrossFit – Free Community WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP-With a partner:
50 Cals Rower/Bike
50 Slam Ball tosses
30 Tire Flips
200M Run with Med Ball
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