11/25/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2: One partner run 400m while the other performs AMRAP: 10 Sumo Deadlift High Pull(95/65) 10 Lunges(95/65) 10 Russian Twists(15/10) 50 Burpee Challenge (Time) 50 Burpees for time

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11/24

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Alternating toe touch 10 Shoulder Stretch on wall 400m Pipe Weightlifting Push Press 6×3 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (Time) 3 Rounds 10 Shoulder to overhead(95/65)(RX+135/95) 10 Toes to bar 10 Box jumps(24/20) […]

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11/23/17

CrossFit Lavon – CrossFit 8:30 and 10am classes only today Metcon (Time) HAPPY THANKSGIVING! Split reps as needed. One person working at a time. 100 Calorie Bike 100 Pull-ups 150 Calorie Row 100 Push-ups 200 Double unders 100 Sit-ups 150 Calorie Row 100 Squats 100 Calorie Bike Eat turkey! Enjoy your family!! 50 Burpee Challenge […]

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11/22/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight Leg bear crawl 400m Row Pipe Weightlifting Deadlift 6×2 Metcon Metcon (Time) Run 30 Deadlift(185/130) 30 Goblet Squats(53/35)(RX+Pistols) Core Metcon (No Measure) 3 Rounds 10 Reverse Hyperextensions 10 Vups 50 Burpee Challenge (Time) 50 Burpees for […]

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11/21/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl 10 Strict Pullups Walking Quad Stretch Samson Stretch 10 Pushups Knee Up and Outside 400m Pipe Weightlifting Hang Power Snatch 5-3-2-1-1-1 Bar Practice between rounds Kipping, Toes to bar, Pullup, Muscle up Metcon Metcon (Time) 21-15-9 Right Dumbell Snatch(35/20)(RX+50/35) Left Dumbell Snatch(35/20)(RX+50/35) Handstand Pushup Core […]

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11/20/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Duck walk 1 minute Hip stretch on wall 400m Run Pipe warmup Weightlifting Front Squat (6×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Clusters(95/65)(RX+135/95) 5 Ring dips 25 Double Unders Core […]

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11/18/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Saturday Teams of 2 – Split as needed AMRAP 20: 200 Meter Farmers Carry (53/35)(RX+70/53) 75 Calorie Bike 200 Meter Farmers Carry (53/35)(RX+70/53) 75 Wall Balls (20/14) 50 Burpee Challenge (Time) 50 Burpees for time

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11/17/17

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 10 Shoulder stretch on wall 1 minute Hip stretch on wall Pipe warmup Weightlifting Overhead Squat 6×5 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (AMRAP – Rounds and […]

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11/16/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside 10 Pushups Alternating toe touches 1 minute hip stretch Pipe warmup 2 Rounds 10 Kettlebell swings 10 Goblet squats Weightlifting Hang Clean 6×3(Unbroken) Bar Practice between rounds Kipping, Toes to bar, Pullup, Muscle up Metcon Metcon (Time) 5 […]

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