3/11/19

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 (6×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Goblet squat(53/35) 10 Burpees to 6″ […]

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3/9/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 working at a time 40 Calorie Row 30 Partner weighted abmat Sit-ups(20/14) 20 Burpees 10 Strict pull-ups

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3/8/19

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Run/row/bike/ski 10 Reverse lunges Quad stretch Monster walk 10 Forward/backwards leg swings 10 Side to side leg swings 3 Wall walks Pipe -10 Pass throughs -Around the world(5 left/5 right) -10 Twist -10 Good Morning Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell […]

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3/7/19

CrossFit Lavon – CrossFit Metcon Metcon (No Measure) ROMWOD Please bring a mat if you have one.

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3/6/19

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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3/5/19

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 Jerk (5-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds) EMOM 12 25 Double unders […]

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3/4/19

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) :40 second hollow hold between rounds Metcon Metcon (AMRAP – Reps) AMRAP 10 Start at 2 […]

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3/2/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Reps) AMRAP 25 Teams of 2 – 1 working at a time 15 Hang Power Snatch(75/55) 15 Calorie SkiErg 15 Kettlebell swings (53/35) 15 Box jump (24/20)

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3/1/19

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 Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To […]

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