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…
Month: December 2017
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#
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…
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….
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….
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…
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…
12 Days of the LC 🎄
Posted by lcadmin | December 23, 2017 | Comments Off on 12 Days of the LC 🎄
Laveen CrossFit – CrossFit
Merry Christmas Everyone!!!
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…
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…
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…