2/25/18

CrossFit Lavon – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging […]

read more

2/24/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 – 1 person working at a time. If the barbell touches the floor, all 3 partners do 5 burpees. AMRAP 20 30 Calorie bike 30 Box jump overs(24/20) 30 Hang power clean(95/65)

read more

2/23/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 3 minute bike Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch Pipe Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal […]

read more

2/22/18

CrossFit Lavon – CrossFit No 7pm class! Open watch party at 7pm tonight. Bring food, drink, family, and friends! 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 […]

read more

2/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl Pipe Weightlifting Deadlift 6×5 Metcon Metcon (Time) 3 Rounds 10 Calorie bike 15 Deadlift(185/125)(RX+225/160) 25 Situps(RX+GHD) Metcon February 2018 Plank Challenge (AMRAP – Reps) Sundays off. Week 1: 4 1 minute plank […]

read more

2/20/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall 1 minute hip stretch Pipe Weightlifting High-Hang Snatch Power – 5-3-2-1-1-1 Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 Rounds of […]

read more

2/19/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 minute hip stretch Pipe Weightlifting Back Squat 8 reps @ 50% of 10 rep max – 3 seconds down, pause at bottom 6 reps @ 75% of 10 rep max […]

read more

2/17/18

CrossFit Lavon – CrossFit Metcon (Time) Deck of Cards Team of 2 – both must complete entire card before flipping the next. Hearts – Air Squat Diamonds – Abmat situps Spades – Pushups Clubs – Box jumps(24/20) A – 11 Burpees Jokers – Row 1000 M(split in half)

read more

2/16/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Alternating toe touch 1 minute hip stretch Pipe Weightlifting Front Squat 6×3 :40 Second hollow hold Metcon Metcon (Time) 21-15-9 (50 Double Unders after each round) Thrusters(75/55) Pullups Metcon February 2018 Plank Challenge […]

read more

2/15/18

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 Jerk 5-3-2-1-1-1 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (Time) Run 400m 10 Down […]

read more