12/31/18

CrossFit Lavon – CrossFit HAPPY NEW YEARS!!! Please remember – NO 6pm or 7pm on the 31st 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 (5-3-2-1-1-1) Metcon Cindy (AMRAP […]

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12/29/18

CrossFit Lavon – CrossFit Hang Power Snatch 6 Minutes for you and your partner to find your own 1 rep Max hang power snatch. Then 1 minute rest. Then AMRAP below. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2, split reps as needed, bar can not touch the floor. 10 synchro burpees […]

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12/28/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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) 30 Calorie Row Then […]

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12/27/18

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) Bar Practice between rounds Practice kipping – practice keeping your whole body tight, and hips towards the […]

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12/26/18

CrossFit Lavon – CrossFit Please remember – NO 5am or 6am on 12/26 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) 3 Strict Handstand Pushups between rounds 5 […]

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12/24/18

CrossFit Lavon – CrossFit Metcon (No Measure) Christmas Eve! Everyone enjoy a day off and spend time with your family! We will see everyone on the 26th!! Merry Christmas!

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12/22/18

CrossFit Lavon – CrossFit CFL Partner 12 Days of Christmas (Time) Merry Christmas Partner WOD!! 12 Days of Christmas Barbell Teams of 2, split reps as needed. 1 Rope climb 2 Deadlift(255/175) 3 Backsquats(95/65) 4 Cluster(95/65) 5 Handstand push-ups 6 Ring dips 7 Hang Power snatch(95/65) 8 Front rack lunges(95/65) 9 Hang power clean(95/65) 10 […]

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12/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Quad Stretch Knee Up and outside Alternating toe touch Pipe Metcon CFL 12 Days of Christmas 17 (Time) 1 – Squat Snatch(95/65) 2 – Burpees 3 – Pushups(RX+25lb deficit) 4 – Toes to Bar 5 – Wallballs(20/14) 6 – Slam balls(30/20) 7 – Box […]

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12/20/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Power Clean (6×2) 3 Strict Handstand Pushups between rounds 5 strict HSPU off box. No Kipping. Metcon Metcon (Time) […]

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