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Category: WOD

7/27/16
Posted by lcadmin | July 27, 2016 | Comments Off on 7/27/16

Laveen CrossFit – CrossFit

Strength

Weighted Chin Ups (1 RM Weighted Chin Up)

1 RM or

5 X 5 @ BW or

5 X 5 Assisted

Metcon

Metcon (Time)

15-12-9-6-3

Power Cleans 135/95#

T2B

Push Ups
L3: 115/75#

L2: 95/65#, Knee Raises
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Oly 7/27/16
Posted by lcadmin | July 27, 2016 | Comments Off on Oly 7/27/16

Laveen CrossFit – Olympic Lifting

Weightlifting

Snatch Pull (4×3 @ 60%)

Drop Snatch (5 x 4 @ 40%)

Drop Snatch (4 x3 @ 45%)

Drop Snatch (2×2 @ 50%)

Drop Snatch (1×1 @ 60%)

Snatch (5×3 @ 65%)

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7/27/16
Posted by lcadmin | July 27, 2016 | Comments Off on 7/27/16

Laveen CrossFit – Teen Athlete

Weightlifting

Push Press (5 X 3 building, start at 65%)

Metcon

Metcon (4 Rounds for reps)

4 Rds :40 Wrk/:20 Rest

A) Cals

B) Burpees

C) Slam Balls

D) Hollow Rocks

7/26/16
Posted by lcadmin | July 26, 2016 | Comments Off on 7/26/16

Laveen CrossFit – CrossFit

Strength

Metcon (No Measure)

1A) Ring Rows Accumulate 50 reps

1B) TGU’s Accumulate 20 reps

Turkish Get Up (Accumulate 20 reps)

EMOM

(2 Rounds for reps)

18 Min EMOM

Odd: 10 Cals- Row/AB

Even:…

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Oly 7/25/16
Posted by lcadmin | July 25, 2016 | Comments Off on Oly 7/25/16

Laveen CrossFit – Olympic Lifting

Weightlifting

Back Squat (5×5 @ 70%)

Deadlift (5×5)

Deadlift (4×3)

Deadlift (2×2)

Deadlift (1×1)

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7/25/16
Posted by lcadmin | July 25, 2016 | Comments Off on 7/25/16

Laveen CrossFit – CrossFit

Weightlifting

Front Squat (Heavy 2)

Front Squats + Jerk

Build to a heavy 2+ 1

Metcon

Metcon (Time)

5 RFT

20 Deadlift 155/105#

20 Wall Balls 20/14#
L3:135/95#

L2: 115/75#, 14/10#

L1: 95/65#, 14/10#

#laveenstrong

Warm-up…

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Teens 7/25/16
Posted by lcadmin | July 25, 2016 | Comments Off on Teens 7/25/16

Laveen CrossFit – Teen Athlete

Weightlifting

Back Squat (20 Min To build to a heavy single)

Metcon

Metcon (No Measure)

12 Min EMOM

Min 1: 8 Deadlifts

Min 2: 30 Singles

Min 3: 15 Sit Ups

Who the Heck is Curtis P???
Posted by lcadmin | July 23, 2016 | Comments Off on Who the Heck is Curtis P???

Laveen CrossFit – CrossFit

Metcon

Metcon (Time)

5 RFT

With A Partner:

400M Run with a MedBall 20/14#

10 Curtis P’s 115/75#
L3: 95/65#

L2: 75/55#

L1: 65/35#

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Curtis P WHO?!
Posted by lcadmin | July 23, 2016 | Comments Off on Curtis P WHO?!

Laveen CrossFit – Free Community WOD

Metcon

Metcon (Time)

5 RFT with a Partner:

400M Run with a Med Ball 20/14#

10 Curtis P’s 95/65#
L1: 200M Run

DB for Curtis P’s

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Teens 7/22/16
Posted by lcadmin | July 22, 2016 | Comments Off on Teens 7/22/16

Laveen CrossFit – Teen Athlete

Weightlifting

Back Squat (10 X 2 @ 75%)

Metcon

Metcon (Time)

With a Partner:

Row 1 K

100 Walking Lunges

Row 1 K

100 KBs

Row 1 K

100 Burpees

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