6/18/18

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 (6×2) 5 Ring dips between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 […]

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6/17/18

CrossFit Lavon – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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6/16/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – Switch after each completed round AMRAP 10 10 Med ball over the shoulder(AHAP) 10 Pushups Rest 1 Minute AMRAP 10 Run 200m Rest 1 minute AMRAP 10 30 Double unders 10 Cal Assault Bike

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6/15/18

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 (6×5) Metcon Metcon (Time) 12 Minute Time Cap 75 Wallballs(20/14) Every time the wallball stops, […]

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6/14/18

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 Push Press (6×2) :50 Plank between Rounds Metcon Metcon (Time) 3 Rounds Row 400m 10 […]

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6/13/18

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 (6×2) Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon Metcon (Time) 3 Rounds 15 Dumbell burpee deadlift(35/20) 15 Box jumps(24/20) […]

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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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