7/25/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (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) 6 Pistols between rounds Metcon Metcon (Time) 21-15-9-6-3 Deadlift(185/130) Wallballs(20/14) Cash Out Metcon (No Measure) 10 Spiderman crawl(5 […]

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7/24/18

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) 45 Second Hollow hold between rounds Metcon Metcon (Time) 4 […]

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7/23/18

CrossFit Lavon – CrossFit Warm-up Warm-up Backsquat (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 (6×5) 5 Ring dips between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]

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7/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run Spiderman crawl Quad stretch Knee up and outside Alternating toe touch High knees Butt kicks Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2: One partner working at a time. 30 Calorie row 30 One arm overhead lunges(35/20) 30 Pushups 30 […]

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7/20/18

CrossFit Lavon – CrossFit Warm-up Warm-up Backsquat (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 (6×3) Metcon Metcon (Time) 10 down to 1 Thrusters(95/65) Toes to bar Cash Out […]

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7/19/18

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) 45 Second Hollow hold between rounds Metcon (Time) Time Row […]

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7/19/18

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) 45 Second Hollow hold between rounds Metcon Metcon (Time) Time […]

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7/17/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (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 (6×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double Unders 20 Abmat situps(RX+GHD) 15 Good mornings(45/35) […]

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7/16/17

CrossFit Lavon – CrossFit Warm-up Warm-up Backsquat (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(3 second pause at bottom)) 1 minute plank between rounds Focus on keeping your […]

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7/14/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl Walking quad stretch Knee up and outside Samson Stretch High knees Butt kicks Alternating toe touch Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 – Teams of 2, run together, split all other reps Run 400m 30 Wallballs(20/14) 20 One arm Russian Kb […]

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