5/31/17
Laveen CrossFit – CrossFit
Weightlifting
Hang Power Snatch (Hang Power Snatch below the Knee: 5 x 3 @75%. )
Metcon
Metcon (Time)
For time:
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500…
Month: May 2017
5/30/17
Posted by lcadmin | May 30, 2017 | Comments Off on 5/30/17
Laveen CrossFit – CrossFit
Strength
3 Rounds
1a) 20 Alt. DB Curls
1b) 20 Alt. Tricep Extra.
1c) 10 Bent over Rows
-rest 60 sec-
Bent Over Row (3 x 10)
Metcon
Metcon (10 Rounds for reps)
10 MIN EMOM
10 KBS…
Murph
Posted by lcadmin | May 29, 2017 | Comments Off on Murph
Laveen CrossFit – CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant…
Earn that BBQ!
Posted by lcadmin | May 27, 2017 | Comments Off on Earn that BBQ!
Laveen CrossFit – Free Community WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
35 Min AMRAP with a Partner
50 Goblet Squats
-rest 1 min-
100 Cals on Assault Bike
-rest 1:00-
50 Burpees
-rest 1:00-
Welcome to the Wknd B&+#%÷$
Posted by lcadmin | May 27, 2017 | Comments Off on Welcome to the Wknd B&+#%÷$
Laveen CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
35 Min AMRAP with a Partner
50 Front Squats 95/65#
-rest 1 min-
100 Cals on Assault Bike
-rest 1:00-
50 Bar over Burpees
-rest…
5/26/17
Posted by lcadmin | May 26, 2017 | Comments Off on 5/26/17
Laveen CrossFit – CrossFit
Weightlifting
Back Squat (Work up to a Heavy Triple)
Build up to a heavy triple, resting 2:00, last set should be quite challenging
Metcon
Metcon (Time)
5 Sets:
20 Wall Balls 20/14#
10 HSPU
5/25/17
Posted by lcadmin | May 25, 2017 | Comments Off on 5/25/17
Laveen CrossFit – CrossFit
Metcon
Metcon (No Measure)
5 Rounds NFT
100 M Sled Pulls sprint
Rest 2:00 between sets
-then-
5 Rounds NFT
4 TGU 2 each side, increasing weight each set
Rest as needed…
5/24/17
Posted by lcadmin | May 24, 2017 | Comments Off on 5/24/17
Laveen CrossFit – CrossFit
Weightlifting
Hang Power Snatch (5 X 3 @ 70%)
Metcon
Pattycakes (Time)
21-15-9
KBs 53/35#
Burpees
Push Press 135/95#
10:00 Time Cap
#laveenstrong
Warm-up (No Measure)
Accumulate:
50 Banded Pull Aparts Behind the Neck
50…
5/23/17
Posted by lcadmin | May 23, 2017 | Comments Off on 5/23/17
Laveen CrossFit – CrossFit
Metcon
Metcon (3 Rounds for time)
Every 7:00 x 3 sets
Row 1K
75 Dubz
50 Sit Ups
Strength
3 Sets Of:
20 DB Walking Lunges
20 Russian Twists w a plate
10…
5/22/17
Posted by lcadmin | May 22, 2017 | Comments Off on 5/22/17
Laveen CrossFit – CrossFit
Weightlifting
Deadlift (Work up to a heavy touch N go double)
Metcon
Metcon (Time)
10 Cleans 135/95#
10 Box Jumps 24/20″
8 Cleans 165/115#
10 Box Jumps
6 Cleans 185/125#
10 Box Jumps
4…