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Home » 2017 » December

Month: December 2017

Out with the Old
Posted by lcadmin | December 30, 2017 | Comments Off on Out with the Old

Laveen CrossFit – CrossFit

Metcon

Metcon (Time)

Buy In: 2017 M Run/Row

-then-

2 Rounds

20 SDHP

18 Wall Balls 20/14#

20 HPC

18 T2B

20 S2O

18 Cals Bike

Cash Out: 2018 M Row/Run

RX+ 105/75#

RX 95/65#

Scaled…

Read More →
Out with the old
Posted by lcadmin | December 30, 2017 | Comments Off on Out with the old

Laveen CrossFit – Free Community WOD

Metcon

Metcon (Time)

Buy In: 2017 M Row/Run

-then 2 Rounds-

20 SDHP

18 Wall Balls

20 HPC

18 T2B

20 S2O

18 Cals Bike

Cash Out: 2018 M Row/Run

RX+ 105/75#

RX 95/65#
Read More →

12/29/17
Posted by lcadmin | December 29, 2017 | Comments Off on 12/29/17

Laveen CrossFit – CrossFit

– Strength: Technique work on Sumo Deadlift today, building to a challenging set. We are going to see this next month
done for speed work off the floor so today will be…

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12/28/17
Posted by lcadmin | December 28, 2017 | Comments Off on 12/28/17

Laveen CrossFit – CrossFit

– Metcon: On paper this probably doesn’t look too bad because in theory you should have at least 35-40s of rest each set.
Maintaining those intervals is the challenge today with your score being slowest split….

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12/27/17
Posted by lcadmin | December 27, 2017 | Comments Off on 12/27/17

Laveen CrossFit – CrossFit

– Strength: Spend some time working on Handstands today either with HSPU or getting comfortable kicking up and
performing a hold. We are accumulating volume today with wide-grip pull-ups. Wide-grip develops lats/rhomboids….

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12/26/17
Posted by lcadmin | December 26, 2017 | Comments Off on 12/26/17

Laveen CrossFit – CrossFit

– Strength: Today’s session is intended to be more technique based and neurological warm-up for the Metcon. You are
resting between each rep and resetting.
– Metcon: Benchmark Open WOD. This workout (as…

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12 Days of Christmas
Posted by lcadmin | December 23, 2017 | Comments Off on 12 Days of Christmas

Laveen CrossFit – Free Community WOD

Metcon

Metcon (Time)

On the first day of CrossFit my coach gave me…..

100 M Santa Sack Run

2 Chimney Ups

3 Santa Deadlift High Pulls 95/65#

4 Mistle Toes…

Read More →
12 Days of the LC πŸŽ„
Posted by lcadmin | December 23, 2017 | Comments Off on 12 Days of the LC πŸŽ„

Laveen CrossFit – CrossFit

Merry Christmas Everyone!!!

Metcon

Metcon (Time)

πŸŽ„πŸŽOn the first day of CrossFit my coach gave me…..

100 M Santa Sack Run

2 Chimney Ups

3 Santa Deadlift High Pulls 95/65#

4 Mistle Toes…

Read More →
12/22/17
Posted by lcadmin | December 22, 2017 | Comments Off on 12/22/17

Laveen CrossFit – CrossFit

– Strength: Final week of Box Squats. If you were fast last week add 5-10# to the bar. If you were not here then focus on
being fast/efficient on each set. Final…

Read More →
12/21/17
Posted by lcadmin | December 21, 2017 | Comments Off on 12/21/17

Laveen CrossFit – CrossFit

– Metcon: You should have between 7-8 minutes to work through AMRAP after you complete 40 calories bike. Effort today
should be around 80% of Max. Both of your scores should be close.
– Finisher: Make sure…

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