9/12/18

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 (6×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Deadlift(185/125) 10 Calorie Bike Core Metcon (No Measure) 3 x […]

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9/11/18

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 Clean and Jerk (5-3-2-1-1-1) Metcon Metcon (Time) Time Row 911m 30 Clean and jerk(95/65) Core Metcon (No […]

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9/10/18

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 (5×8) Metcon Metcon (Time) 2 Rounds Run 400m 25 Goblet Squats(53/35) 50 Abmat […]

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9/8/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Sat Team Wod AMRAP 24 – Teams of 2 – One person working at a time Alternate each movement One person holding kettlebell at all times. If it gets set down on anything, including your foot, 10 burpee penalty for both partners. 10 Kettlebell […]

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9/7/18

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 Push Jerk (5-3-2-1-1-1) Metcon Metcon (Time) 7 Rounds 7 Shoulder to overhead(115/85) 7 […]

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9/6/18

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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9/5/18

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 (5×8) Metcon Metcon (Time) 3 Rounds 15 Dumbell Burpee Deadlift(35/20s) 10 Weighted stepups(35/20s) Run 400m Core Metcon (No Measure) 5 Rounds(Each […]

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9/4/18

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 High-Hang […]

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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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