4/14/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Run 400m 10 Jumping Air squats 10 Jumping lunges 10 Situps 10 Pushups 10 Pullups Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – split as needed 30 Kettlebell swings(53/35) 30 Calorie bike 30 Sumo deadlift high pull(53/35) 30 Calorie Row Cash […]

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4/12/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Strict Pullups 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe 10 Overhead squats with pipe Weightlifting Snatch 5-3-2-1-1-1 5 Ring dips between rounds Metcon Metcon (Time) 1 Up to 10 […]

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4/11/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups Pipe Weightlifting Push Press (6×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Start at 2 reps, add 2 each round Shoulder […]

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4/10/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Superman 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift 5×5 65% 6 pistols between rounds Metcon Metcon (Time) 3 Rounds 5 Deadlift(225/160) 10 Toes to bar 15 Box Jumps(24/20) […]

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4/9/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Strict Pullups 20 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Slow Wall squats 10 Pushups Pipe Weightlifting Back Squat (5×5 @ 65%) Warm up to 65% – do 5×5@65% Handstand practice […]

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4/7/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl Walking quad stretch 10 Slow Wall squats Knee up and outside Alternating Toe Touch Crab walk Bear crawl Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – Alternate movements 10 Lunges(95/65) 10 Box jumps(24/20) 10 Floor press (95/65)

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4/6/18

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 Overhead Squat (6×3) Metcon Metcon (Time) 3 Rounds Row 400m 10 Dumbell Overhead squat(35/20) 15 Burpees over the Dumbell Rest 1 Minute Core Metcon (No […]

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4/5/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 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) Metcon Metcon (AMRAP – Reps) 4 Rounds: On 4:00 Clock, run 400m, perform 5 Squat cleans, with remainder of […]

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4/4/18

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 (5-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Calorie Bike 10 Good mornings(45/35) 10 Kettlebell Swings(53/35) Core Metcon (No Measure) 5 Rounds :30 Plank Directly Over […]

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4/3/18

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 Shoulder Press (5-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Handstand push-ups 30 Abmat Situps(RX+GHD) […]

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