10/21/17
Laveen CrossFit – Free Community WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
With A Partner
30min amrap
200m run
40 wall balls
40 cal machine
40 v-ups
Month: October 2017
10/21/17
Posted by lcadmin | October 21, 2017 | Comments Off on 10/21/17
Laveen CrossFit – CrossFit
Metcon
Metcon (Time)
With A Partner
4 rounds:
75 wall balls
20 p. Cleans 135/95
75 cal machine
10/20/17
Posted by lcadmin | October 20, 2017 | Comments Off on 10/20/17
Laveen CrossFit – CrossFit
Weightlifting
Snatch (Work up to a challenging set of 2)
Metcon
Dani (AMRAP – Reps)
“Dani”
10 Minutes on the clock:
1k Row
50 Overhead Walking Lunges w. plate (45, 25)
Remaining time: AMRAP…
10/19/17
Posted by lcadmin | October 19, 2017 | Comments Off on 10/19/17
Laveen CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
“Tabata, 8 intervals of 20 work/10 rest. Complete all intervals before moving to next exercise
1) Mountain Climbers (2 count)
Rest 1:00
2) Alternating Step-ups w. weight (24, 20) (Athlete Choice…
10/18/17
Posted by lcadmin | October 18, 2017 | Comments Off on 10/18/17
Laveen CrossFit – CrossFit
Weightlifting
Bench Press (Speed Bench 9X3 @ 65%)
KB/DB Row (3×8 1 Arm row)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 2/1 Legless Rope Climbs
Minutes 2: 10/8 T2B
Minute 3: 10/8 Calorie Bike…
10/17/18
Posted by lcadmin | October 17, 2017 | Comments Off on 10/17/18
Laveen CrossFit – CrossFit
Skill
“Skill Work
EMOM 10:
ODD MINUTES: 10-20s of Static Hold
Choices: L-Sit, Hollow-hold, Handstand Hold, L-Hold, Free-standing HS Hold
EVEN MINUTES: Banded Lat Pull Downs :5 front, 5 Behind
Metcon
Metcon… Read More →
Oly- 10/16/17
Posted by lcadmin | October 16, 2017 | Comments Off on Oly- 10/16/17
10/16/17
Posted by lcadmin | October 16, 2017 | Comments Off on 10/16/17
Laveen CrossFit – CrossFit
Weightlifting
Power Clean (1 RM)
Metcon
CornerBack (Time)
“Cornerback”
21-15-9
Deadlift 135/95#
Hang Power Clean 135/95#
Front Squats 135/95#
* 9:00 min Time Cap*
#laveenstrong
Warm-up (No Measure)
3 Rounds of:
25 Banded Pull-throughs
20 Serratus Crunches
15 Glute Bridges…
Row, Buddy, Row!
Posted by lcadmin | October 14, 2017 | Comments Off on Row, Buddy, Row!
Laveen CrossFit – Free Community WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w. a partner:
Row 500 Meters
15 KBS (53, 35)
9 Thrusters (95, 65)
*One athlete rows 500 meters while other…
I Guarantee, This Ain’t No Bull
Posted by lcadmin | October 14, 2017 | Comments Off on I Guarantee, This Ain’t No Bull
Laveen CrossFit – CrossFit
Metcon
Metcon (Time)
“Bull” with a parnter:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*1 person works at a time, Run mile together*
#laveenstrong
Warm-up (No… Read More →
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