12/26/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe Weightlifting Back Squat 6×3 1 Minute plank between each round Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 50 Double unders 15 Goblet squats(53/35) 10 […]

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12/25/17

CrossFit Lavon – CrossFit Metcon (No Measure) No classes Christmas day! Merry Christmas! We will see everyone on Tuesday the 26th!

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12/24/17

CrossFit Lavon – CrossFit Metcon (No Measure) No classes Christmas eve or Christmas day! Merry Christmas! We will see everyone on Tuesday the 26th!

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12/23/17

CrossFit Lavon – CrossFit Metcon (Time) Merry Christmas Partner WOD!! 12 Days of Christmas Barbell Teams of 2, split reps as needed. 1 Rope climb 2 Deadlift(255/175) 3 Backsquats(95/65) 4 Cluster(95/65) 5 Handstand push-ups 6 Ring dips 7 Hang Power snatch(95/65) 8 Front rack lunges(95/65) 9 Hang power clean(95/65) 10 One arm American Kettlebell Swings(53/35) […]

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12/22/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) MERRY CHRISTMAS! Metcon CFL 12 Days of Christmas 17 (Time) 1 – Squat Snatch(95/65)(RX+115/85) 2 – Burpees 3 – Pushups(RX+25lb deficit) 4 – Toes to Bar 5 – Wallballs(20/14) 6 – Slam balls(30/20) 7 – Box Jumps(24/20) 8 – Abmat Situps(RX+GHD) 9 – Clean and Jerk(95/65)(RX+115/85) 10 […]

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12/21/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe Weightlifting Overhead Squat 6×3 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Overhead Dumbell lunges(35/20)(RX+50/35) 5 […]

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12/20/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl 10 Strict Pullups Walking Quad Samson Stretch 5 Inch Worms Straight Leg bear crawl 400m Pipe Weightlifting Deadlift 6×3 1 Minute plank between each round Metcon Metcon (3 Rounds for reps) Score is total reps each round – 5 Minute AMRAP 5 Deadlift(135/95)(RX+185/125) 5 Burpees […]

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12/19/17

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 Pipe warmup 2 Rounds 10 Kettlebell swing 10 Goblet squats Weightlifting Power Snatch 5-3-2-1-1-1 Metcon Metcon (Time) 3 Rounds 20 Dumbell snatch(35/20)(RX+50/35) 15 Calorie bike 10 Pullups(RX+Chest […]

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12/18/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe Weightlifting Back Squat 6×5 :40 Second hollow hold Metcon Metcon time is total time of row plus metcon. No worming for RX push-ups. 2k Row (Time) […]

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12/16/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2, 1 person working at a time. Start at 5 reps, add 5 reps each round. AMRAP 25 Calorie Row Box jump(24/20) Ring rows Lunge(95/65) Ring dips Wallballs(20/14) Calorie Bike

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