7/18/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Jumping air squats 3 Wall walks Pipe Weightlifting Shoulder Press (6×2) 6 pistols between rounds Metcon Metcon (AMRAP – Rounds and […]

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7/17/19

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Hollow kips 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (6×5) :45 second hollow hold between Rounds Metcon Metcon (Time) 3 Rounds 5 Deadlift (205/145) 10 Pullups(RX+5 BMU) […]

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7/16/19

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Hang Clean (6×2) 5 ring dips between rounds Metcon Metcon (AMRAP – Reps) 5 Rounds On a 4:00 clock […]

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7/15/19

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe **Only Snatch Day Below** 10 Overhead Squats with barbell 10 Squat jumps with barbell Burgener Warmup with barbell Weightlifting […]

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7/13/19

CrossFit Lavon – CrossFit Metcon (No Measure) No classes today. We have 12 teams competing at The Dallas Five competition/fundraiser today. Come yell at them if you don’t have plans!

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7/12/19

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe Weightlifting Front Squat (6×3) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. Metcon Metcon (Time) […]

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7/11/19

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe **Only Snatch Day Below** 10 Overhead Squats with barbell 10 Squat jumps with barbell Burgener Warmup with barbell Weightlifting […]

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7/10/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Jumping air squats 3 Wall walks Pipe Weightlifting Push Press (6×2) :45 second hollow hold between Rounds Metcon Metcon (Time) 10 […]

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7/9/19

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Hollow kips 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (5-3-2-1-1-1) 6 pistols between rounds Metcon Metcon (Time) Run 600m 20 Deadlift(185/125) Run 400m 30 Good morning(45/35) Run […]

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7/8/19

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe Weightlifting Back Squat (6×6) 1 Minute Plank between Rounds Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of […]

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