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Home » 2017 » May

Month: May 2017

5/31/17
Posted by lcadmin | May 31, 2017 | Comments Off on 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…

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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…

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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…

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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-
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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…

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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
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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…

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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…

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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…

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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…

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