6/12/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Jumping air squats Pipe 10 Overhead squats with pipe Weightlifting Snatch (6×2) :40 hollow hold between each round Metcon Metcon (AMRAP – Rounds […]

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6/11/18

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 Slow Wall squats 10 Pushups Pipe Weightlifting Back Squat (6×3) Handstand practice between rounds Metcon Metcon (Time) 3 Rounds 50 Double unders 40 Air […]

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6/9/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking Quad stretch Knee up and outside Samson Stretch Crab Walk Bear crawl High Knees Butt Kicks Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2: 20 Partner plank clap 20 Partner Wallballs(20/14) 20 Synchronized burpees Plank clap – both partners […]

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6/8/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups 3 Wall walks Pipe 10 Overhead Squats with pipe Weightlifting Overhead Squat (6×2) :40 Plank between Rounds Metcon Metcon (Time) Time Row 1000m Then 3 […]

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6/7/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats Pipe 10 Kettlebell Swings 10 Goblet squats Weightlifting Clean and Jerk (5-3-2-1-1-1 (Squat)) Metcon Metcon (Time) 3 Rounds Run 400m 10 Clean and jerk(95/65) 10 Cal Assault bike Cash Out Metcon (No Measure) 10 Spiderman […]

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6/6/18

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 (6×3) 6 Pistols between each round Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Deadlift(185/125) 30 Double unders […]

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6/5/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Lunges 10 Strict Pullups 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 (6×3) :40 hollow hold between each round Metcon Metcon (Time) 10 Down to […]

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6/4/18

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 Slow Wall squats 10 Pushups Pipe Weightlifting Back Squat (Find a new 1 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 […]

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6/1/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Jumping air squats Pipe 10 Overhead squats with pipe Weightlifting Snatch (5-3-2-1-1-1) Metcon Metcon (Time) 10 Minute Time Cap 2 Rounds 10 Snatch(95/65) […]

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5/31/18

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 Slow Wall squats 10 Pushups Pipe Weightlifting Front Squat (6×3) Metcon Metcon (Time) Time 150 Double unders 30 Calorie Bike 30 Thrusters(75/55) 150 Double […]

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