10/25/17

CrossFit Lavon – CrossFit Warm-up Metcon (No Measure) Spiderman Crawl Walking Quad Stretch Crab walk 5 Inch Worms Straight Leg bear crawl 10 Shoulder stretch on wall 400m Run Pipe Weightlifting Deadlift 6×3 Bar Practice between rounds Kipping, Toes to bar, Pullup, Muscle up Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Core […]

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10/24/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch on wall 400m run Pipe warmup Weightlifting Power Snatch 5-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 25 Double Unders 5 Power snatch(95/65) 5 Ring rows + […]

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10/23/17

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 Front Squat 6×3 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Front squat(95/65)(135/95) 10 […]

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10/20/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside 10 Pushups Alternating toe touches 1 min hip stretch 400M Run Pipe warmup Weightlifting Clean 6 x 3 (Unbroken) Metcon Metcon (Time) 3 Rounds 10 Squat Clean(135/95) 10 Toes to bar 10 Hand Release Pushups Core Metcon (No […]

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10/19/17

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 x 3 Metcon Metcon (Time) Time Row 1500M 30 Overhead Squat(95/65) 40 Pullups 50 […]

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10/18/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl High Knees Butt kicks Pipe Weightlifting Deadlift EMOM 10 3 @ 70% Metcon Metcon (Time) 5 Rounds 15 Calorie Bike 10 Deadlift(155/105) 5 Ring Dips **Deadlift should be light and really […]

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10/17/17

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 10 Overhead Squat with pipe 10 SOTS Press Weightlifting Power Snatch 5-3-2-1-1-1 Bar Practice between rounds Kipping, Toes […]

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10/16/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Duck walk 1 minute Hip stretch on wall Pipe warmup Weightlifting Back Squat 6×5 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (Time) 3 Rounds 10 Handstand Pushups 16 Weighted Box […]

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10/14/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Reps) 9-Minute AMRAP 3 Minutes – Box Jumps 24/20 (20/20) – Partner Holds Front Rack 95/65 (75/55) 3 Minutes – Pull-ups (Intermediate) / Ring rows (Novice/Masters) – Partner Holds Tricep-extension On Box 3 Minutes – Shoulder-to-overhead (same weight as above) – Partner Holds Bar Hang Box Jump Variations: […]

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10/13/17

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 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Calorie Bike 10 Overhead […]

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