12/5/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight Leg bear crawl 400m Row Pipe Weightlifting Deadlift 6×2 Bar Practice between rounds Kipping, Toes to bar, Pullup, Muscle up Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 […]

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12/4/17

CrossFit Lavon – CrossFit Happy Birthday December 5 Randall Barber 9 Soky Poy 11 Vicki Standley 11 Brian Schnedler 20 Andrea Milner 25 Tressa Featherston 28 Oliver Stoekl Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch on wall 1 minute […]

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12/2/17

CrossFit Lavon – CrossFit No classes today. Amanda, Soky, and Cole are competing in Paindeer Games at CrossFit Forney. Go support and scream at them if youre free! 50 Burpee Challenge (Time) 50 Burpees for time

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12/1/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch on wall 1 minute Hip stretch on wall Pipe warmup Weightlifting Front Squat 6×2 Metcon Metcon (Time) 3 Rounds 15 Calorie Bike 15 Front squat(115/85) 15 Pullups RX+ […]

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11/30/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Alternating toe touch 10 Shoulder Stretch on wall 400m Pipe Weightlifting Shoulder Press 6×5 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (AMRAP – Reps) AMRAP 14 – Start with 1 rep, add 1 rep Box […]

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11/29/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight Leg bear crawl 400m Row Pipe Weightlifting Deadlift 6×3 Metcon Metcon (Time) Time Row 1500M Then 3 Rounds 15 Deadlift(185/130) 10 Ring Dips RX+255/160 Core Metcon (No Measure) 4 x 1 minute Plank hold 1 x […]

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11/28/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside 10 Pushups Alternating toe touches 1 minute hip stretch Pipe warmup 2 Rounds 10 Kettlebell swings 10 Goblet squats Weightlifting Clean and Jerk 5-3-2-1-1-1 Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: […]

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11/27/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Duck walk 1 minute Hip stretch on wall 400m Run Pipe warmup Weightlifting Back Squat 6×3 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 Double unders 20 Abmat Situps 15 Goblet squat(53/35) […]

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