11/4/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Saturday Partner WOD Teams of 2 – split reps as needed AMRAP 25 40 Calorie Row 30 Partner Wallballs(20/14) 20 Snatch(95/65) 10 Ring Dips 50 Burpee Challenge (Time) 50 Burpees for time

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11/3/17

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 6×2 Metcon Metcon (AMRAP – Reps) EMOM 16 – Max Effort Overhead squat(95/65) Box Jump(24/20) […]

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11/2/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside 10 Pushups Alternating toe touches 400M Run Pipe warmup Weightlifting Hang Clean 5-3-2-1-1-1 Metcon Metcon (Time) 3 Rounds 10 Hang power clean(95/65)(RX+135/95) 25 Abmat situps(RX+GHD) Run 400m Core Metcon (No Measure) 3 Rounds 10 GHD Situps 10 Back […]

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11/1/17

CrossFit Lavon – CrossFit Happy November Birthdays! Michele Brown 11/12 Kennedy Powell 11/21 David Crane 11/25 Susan Beauchamp 11/28 Ariel Velez 11/30 Warm-up Warm-up (No Measure) Spider-Man crawl 10 strict Pullups Walking quad stretch Knee up and outside 10 pushups Alternating toe touch 10 shoulder stretch on wall 400M Run Pipe Weightlifting Push Press 6×3 […]

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10/31/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Row Spiderman Crawl Walking Quad Stretch Knee up and outside 5 Inch Worms Straight Leg bear crawl Pipe Weightlifting Deadlift 6×2 Metcon Metcon (Time) 10 Down to 1 Deadlift(185/130)(RX+255/180) Kettlebell swings(53/35)(RX+70/53) Core Metcon (No Measure) 4 x 1 minute Plank hold

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10/30/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Duck walk 10 Shoulder stretch on wall 1 minute Hip stretch on wall 400m Run Pipe warmup Weightlifting Back Squat 6×3 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Pick one Metcon. Cindy […]

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10/28/18

CrossFit Lavon – CrossFit Metcon Metcon (Time) Saturday Partner WOD!! 100 Calorie Bike 80 Pushups 100 Abmat Situps(RX+GHD) 1 mile run 100 Wallballs(20/14) 80 Slamballs 100 Calorie Row

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10/27/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spider-Man crawl 10 strict Pullups Walking quad stretch Knee up and outside 10 pushups Alternating toe touch 10 shoulder stretch on wall 400M Run Pipe Weightlifting Shoulder Press 6×5 6 Pistols between each round Pistols on top of a box if you cant do them Metcon Metcon […]

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10/26/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside 10 Pushups Alternating toe touches 400M Run Pipe warmup Weightlifting Power Clean 5-3-2-1-1-1 Metcon Metcon (Time) 22 Power clean(75/55)(RX+115/85) 22 Front rack lunge(75/55)(RX+115/85) 16 Power clean(95/65)(RX+135/95) 16 Front rack lunge(95/65)(RX+135/95) 10 Power clean(115/85)(RX+155/105) 10 Front rack lunge(115/85)(RX+155/105) Core […]

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