3/13/19

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) Metcon Metcon (Time) 3 Rounds 10 Calorie assault bike 10 […]

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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) Metcon 2k Row (Time) Max Effort 2k Row Metcon (Time) Then 3 Rounds 20 Abmat Sit-ups(RX+GHD) 10 […]

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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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