9/3/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run Spiderman Crawl Walking quad stretch Knee up and outside Samson stretch 10 Jumping squats 10 Pushups Pipe Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, […]

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9/1/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 person working at at time 30 Calorie Row 30 Kettlebell swings (53/35) 30 Calorie assault bike 30 Weighted box step overs(53/35)

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8/31/18

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch 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 (6×5) Metcon Metcon (Time) 10 Down to 1 Dumbell Front squats(35/20s) Burpees Core […]

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8/30/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (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) Metcon Metcon (Time) 3 Rounds 7 Calorie bike 14 Shoulder […]

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8/29/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (6×5) Metcon Metcon (Time) Time 100 Double unders 40 Deadlift(135/95) 30 Handstand pushups 40 Deadlift(135/95) 100 Double unders Deadlift weight is […]

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8/28/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 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 **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Snatch […]

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8/27/18

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch 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 (6×5) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups […]

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8/25/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – one person working at a time, except during farmers carry. 40 calories(row/bike whichever is open) 200m Farmers Carry(53/35s) 100 Double unders 50 Sledgehammer swings 25 Hand release pushups

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8/24/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 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 **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Overhead […]

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8/23/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Keep your pipe – Burgener Warmup as a group Weightlifting Power Clean (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 5 Power Clean(115/85) 20 Wallballs(20/14) 5 Burpees every time […]

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