7/10/20

CrossFit Lavon – CrossFit 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 10 Wall squats Pipe Weightlifting Back Squat (6×2) DB/KB 6×10 Goblet Squat :45 side plank after each round Metcon Metcon (Time) […]

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7/8/20

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch (No Measure) 400m Spiderman crawl Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe 10 Overhead Squats with barbell 10 Squat jumps with barbell Burgener Warmup with barbell Weightlifting Snatch (6 sets of Complex […]

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7/7/20

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 (6×10) DB/KB 6×10(3 seconds up/3 seconds down) 5 Ring dips between rounds Metcon Metcon (Time) 21-15-9-15-21 Deadlift(155/105) Abmat […]

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7/6/20

CrossFit Lavon – CrossFit 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 10 Wall squats Pipe Double-Unders (3 Minutes double under practice) Weightlifting Front Squat (6×2) DB/KB 6×6 Goblet Squat+Step-up :40 hollow hold […]

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7/4/20

CrossFit Lavon – CrossFit 50 Minute Time Cap Team Luke (Time) Team “Luke” Wod Teams of 2: Split reps as needed, run together. 400 meter Run 30 Clean and Jerks (155/105 lbs) 400 meter Run 60 Toes-to-Bars 400 meter Run 90 Wall Ball Shots (20/14 lbs) 400 meter Run 90 Kettlebell Swings (53/35) 400 meter […]

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7/3/20

CrossFit Lavon – CrossFit Warm-up Warm-Up Overhead Squat (No Measure) 400m Spiderman crawl Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe 10 Overhead WALL squats with pipe Weightlifting Overhead Squat (6×2) 6×8 DB/KB(4 each arm) Metcon Metcon (Time) 3 Rounds […]

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7/2/20

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Clean EMOM 8 – 3 Position Unbroken (High+Hang+Clean) Pick a weight you can do all 8 rounds with good […]

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7/1/20

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 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 Shoulder Press (6×2) DB/KB 5 x 10(5 each side) :45 side plank after […]

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6/30/20

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 (6×2) DB/KB 6×10(3 seconds up/3 seconds down) Metcon 2k Row (Time) Max Effort 2k Row Metcon (Time) Then […]

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6/29/20

CrossFit Lavon – CrossFit 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 10 Wall squats Pipe Double-Unders (3 Minutes of Practice) Weightlifting Back Squat (6×3) 1 Minute plank between rounds Metcon Metcon (AMRAP […]

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