3/4/19

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe Weightlifting Front Squat (6×3) :40 second hollow hold between rounds Metcon Metcon (AMRAP – Reps) AMRAP 10 Start at 2 […]

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3/2/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Reps) AMRAP 25 Teams of 2 – 1 working at a time 15 Hang Power Snatch(75/55) 15 Calorie SkiErg 15 Kettlebell swings (53/35) 15 Box jump (24/20)

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3/1/19

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To […]

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2/27/19

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe Weightlifting Back Squat (6×3) Metcon Metcon (Time) 21-15-9 Goblet squats(53/35) Burpee Box jump over (24/20) Core Metcon (No Measure) 50 […]

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2/26/19

CrossFit Lavon – CrossFit Weightlifting Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Clean (6×2(Unbroken)) Metcon Metcon (Time) 3 Rounds Row 500m 10 Power clean(115/85) 10 Hand release pushups Rest 2 Minutes […]

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2/25/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 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 Double-Unders (3 Minute Practice ) Weightlifting Shoulder Press (6×3) 1 minute plank between rounds […]

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2/23/19

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – Alternate each movement Start at 1 rep add 1 rep each movement – except single unders Kettlebell swing(53/35) Toes to bar Burpees Pullups 25 Single unders

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2/21/19

CrossFit Lavon – CrossFit Reminder there is no 7 PM class tonight. We will be doing the Open 19.1 Announcement watch party. Everyone come out!! Metcon (No Measure) ROMWOD If you have a yoga mat, you can bring it. We have a limited amount of mats to use. Metcon Metcon (Distance) 5 Minute Max Distance […]

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2/20/19

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Hollow kips 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (6×2) 1 minute plank between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Front rack […]

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