1/5/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall Pipe 2 Rounds 10 Kettlebell swings 10 Inverted KB Press (each arm) Weightlifting Push Press 6×3 :40 Second hollow hold Metcon Metcon (Time) 3 Rounds Row 25 Calories 10 Dumbell push […]

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1/4/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl Pipe 2 Rounds 10 Suitcase deadlifts 10 Superman 10 Situps Weightlifting Deadlift 6×2 6 Pistols between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 Wallballs(20/14) 10 Deadlift(185/125)(RX+225/160) Core Metcon (No […]

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1/3/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl 10 Strict pullups Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch Pipe 2 Rounds 10 Goblet squats 10 KB swings 2×30 second front rack hold Weightlifting Clean 5-3-2-1-1-1 1 Minute plank between each round Metcon Metcon (Time) 4 Rounds 10 […]

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1/2/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe Weightlifting Back Squat 6×3 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (AMRAP – Rounds and Reps) Happy birthday January! **No dropping kettlebells** AMRAP […]

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1/1/18

CrossFit Lavon – CrossFit Metcon (No Measure) Happy New Year’s! January Push-up Challenge starts today! You can start this at home! Push-up Challenge (AMRAP – Reps) January Push-up Challenge Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups. Sundays – Rest Week 1 – 50 a […]

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12/31/17

CrossFit Lavon – CrossFit Metcon (No Measure) Happy New Year’s everyone! Please be safe tonight! Open gym 2-4 today.

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12/30/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2, 1 partner working, 1 partner holding. Working partner can’t move until holding partner is in hold. AMRAP 20 Work / Hold 30 Toes to bar / Bar hang 30 Overhead Lunges(95/65)/ Wall sit 30 Hand release Push-ups / Plank

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12/29/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe 2×30 second front rack hold Weightlifting Front Squat 6×5 Metcon Metcon (AMRAP – Reps) AMRAP 12 5-5, 10-10, 15-15……. Wallballs(20/14) Burpee box jump overs Core Metcon […]

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12/28/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch on wall 1 minute hip stretch Pipe 2 Rounds 10 Goblet squats 10 KB swings Weightlifting Snatch 5-3-2-1-1-1 Metcon Metcon (Time) 10 down to 1 Calorie Bike Dumbell snatch(35/20)(RX+50/35) […]

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12/27/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch knee up and out side 5 inch worms Straight leg bear crawl 400m Pipe Weightlifting Deadlift 6×3 :40 Second hollow hold Metcon Metcon (Time) 3 Rounds Row 500m 12 Deadlift(115/85)(RX+155/105) 9 Hang power clean(115/85)(RX+155/105) 6 Push jerk(115/85)(RX+155/105) Rest 1 minute Core Metcon […]

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