10/16/19

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 (6×2) Metcon Metcon (Time) Teams of 2 1 partner working at a time 1600m Run(200m splits) 300 Russian […]

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10/15/19

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 (6×3) 6 Pistols between rounds Metcon Metcon (Time) 10 down to […]

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10/14/19

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 (6×2) Handstand Pushup Practice between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Hand […]

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10/12/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 – one working at a time AMRAP 8 50 Calorie SkiErg Buyin Then AMRAP 10 Dumbbell Clean(35/20) 10 Box jumps (24/20) Rest 1 Minute AMRAP 8 50 Calorie SkiErg Buyin Then AMRAP 10 Dumbbell Hang clean and jerk(35/20) 10 Box jumps (24/20) […]

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10/11/19

CrossFit Lavon – CrossFit CrossFit Open 20.1 WOD 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 […]

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10/10/19

CrossFit Lavon – CrossFit CrossFit Open begins tonight at 7pm. NO 7PM Class today!! 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) […]

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10/9/19

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 Clean (Clean Pull+Hang Clean+Front squat(6 Unbroken) ) 5 ring dips between rounds Metcon Metcon (AMRAP – Rounds) EMOM 10 […]

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10/8/19

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 (6×3) Handstand Pushup Practice between rounds Metcon Metcon (Time) 21-15-9 Deadlift(185/125) Bar facing jump over the bar burpees […]

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10/7/19

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 (5-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Abmat Situps(RX+GHD) 10 Air squats 5 […]

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10/5/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 Split row as needed 1 working on AMRAP at a time – Alternate each movement 100 Calorie Row Then AMRAP Below 10 Pullups 20 One arm russian kettlebell swings(53/35) 30 Russian Twist(25/15) Row only once, Score is rounds and reps […]

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