2/2/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad 10 Slow wall squats Knee up and outside Samson stretching 1 minute hip stretch Pipe 2×30 second front rack hold Weightlifting Front Squat 6×2 Metcon Metcon (Time) 3 Rounds 21 Calorie Row 15 Abmat situps (RX+GHD) 9 Front squats (95/65) Rest 1 […]

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2/1/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall Pipe 2 Rounds 10 Kettlebell swings 10 Inverted KB Press (each arm) Weightlifting Shoulder Press 6×3 :40 Second hollow hold Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute […]

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1/31/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl Pipe Weightlifting Deadlift 6×2 Metcon Metcon (Time) Run 400m then 10 Down to 1 Deadlift(185/125)(RX+275/190) Ring dips Then run 400m Metcon Push-up Challenge (AMRAP – Reps) January Push-up Challenge Practice strict push-ups. […]

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1/30/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch Pipe 2 Rounds 10 Goblet squats 10 KB swings 2×30 second front rack hold Weightlifting Power Clean 6×2 1 Minute plank between each round Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Power Cleans(135/95)(RX+185/125) […]

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1/29/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad 10 Slow wall squats Knee up and outside Samson stretch 1 minute hip stretch Pipe Weightlifting Back Squat 6×5 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (Time) 4 Rounds 60 Double unders 30 Air squats 15 Hand release Push-ups […]

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1/27/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2: Switch every movement 10 One arm American Kettlebell Swings(53/35) 10 Goblet Squats(53/35) 10 Burpees

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1/26/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Superman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Alternating toe touch 10 Shoulder stretch 1 minute hip stretch Pipe Weightlifting Overhead Squat 6×3 Metcon 10/14/16 – 75 TTB (Time) Row 1000m Then 75 Toes to bar Every time you drop from […]

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1/25/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall Pipe 2 Rounds 10 Kettlebell swings 10 Inverted KB Press (each arm) Weightlifting Push Press 6×3 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (Time) Time 20 Shoulder to […]

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1/24/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl 10 Strict pullups Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch Pipe 2 Rounds 10 Goblet squats 10 KB swings 2×30 second front rack hold Weightlifting Clean 5-3-2-1-1-1 1 Minute plank between each round Metcon Metcon (4 Rounds for reps) […]

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1/23/18

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 1 minute hip stretch 400m Pipe Weightlifting Power Snatch 6×2(Unbroken) Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches […]

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