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Home » 2018 » August

Month: August 2018

8/31/18
Posted by lcadmin | August 31, 2018 | Comments Off on 8/31/18

Laveen CrossFit – CrossFit

– Metcon: Hero Workout ”Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating…

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8/30/18
Posted by lcadmin | August 30, 2018 | Comments Off on 8/30/18

Laveen CrossFit – CrossFit

– Strength: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast.
– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect…

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8/29/18
Posted by lcadmin | August 29, 2018 | Comments Off on 8/29/18

Laveen CrossFit – CrossFit

– Skill: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today.
– Metcon: You should have no issue completing the work listed in…

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8/28/18
Posted by lcadmin | August 28, 2018 | Comments Off on 8/28/18

Laveen CrossFit – CrossFit

– Strength: The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz!
– Metcon: Today’s piece is mixed…

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8/27/18
Posted by lcadmin | August 27, 2018 | Comments Off on 8/27/18

Laveen CrossFit – CrossFit

– Strength: Build to a challenging set of squat clean + jerk or focus on technique.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95%…

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Hakuna Tabata
Posted by lcadmin | August 25, 2018 | Comments Off on Hakuna Tabata

Laveen CrossFit – Free Community WOD

Metcon (No Measure)

5 rounds:

40sec on/20 off

1)Slam Balls

2)Mountain Climbers

3)Russian Swings

4)Russian Twist w/slam ball

5)Pank(push up position)

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Make Scaled Great Again.
Posted by lcadmin | August 25, 2018 | Comments Off on Make Scaled Great Again.

Laveen CrossFit – CrossFit

Metcon (Time)

4 rounds each: w/partner

25 unilateral slam balls(15/10)

43 unbroken wall balls(14/10)

43 burpees to plate(45#)

25 unbroken banded pull ups

-10/6cal assault bike penalty if “unbroken” moments…

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8/24/18
Posted by lcadmin | August 24, 2018 | Comments Off on 8/24/18

Laveen CrossFit – CrossFit

– Strength: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s.
– Metcon: Today’s metcon is more…

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8/23/18
Posted by lcadmin | August 23, 2018 | Comments Off on 8/23/18

Laveen CrossFit – CrossFit

– Strength: Week 2 of Box Squat + Sumo Deadlift work. All sets should be technically efficient and fast. Add 5% from last week.
– Metcon: Benchmark workout that is intended to…

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8/22/18
Posted by lcadmin | August 22, 2018 | Comments Off on 8/22/18

Laveen CrossFit – CrossFit

OHS Work
Today we will be working more on holding on the bar for faster sets. Looking at stability and how to use the OHS in a metcon

Weightlifting

Overhead Squat (5 x…

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