7/12/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats Pipe 10 Kettlebell Swings 10 Goblet squats Weightlifting Clean (5-3-2-1-1-1) Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Squat cleans(115/85) 10 Box jumps(24/20) Cash Out […]

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7/11/18

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 (6×3) 5 Ring dips between rounds Metcon Metcon (Time) 3 Rounds 15 Deadlift(185/130) 20 Burpees Cash Out Metcon (No […]

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7/10/18

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 Press (6×5) 1 minute plank between rounds Metcon Metcon (Time) 3 Rounds […]

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7/9/18

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) 45 Second Hollow hold between rounds Metcon Metcon (Time) 2 Rounds 50 Double […]

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7/7/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Run 400m Spiderman crawl Walking quad stretch Knee up and outside Samson stretch High knees Butt kicks Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 2, one person working at a time, except farmers carry, switch who carries kettlebells as needed: 200m Farmers […]

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7/6/18

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 Front Squat (6×2) Metcon Metcon (Time) 10 Minute Time Cap 60 Front squats(115/85) Every time […]

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7/5/18

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 (6×3) Metcon Metcon (Time) 2 Rounds 10 Burpees 10 Push Press(95/65) 10 Burpee […]

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7/4/18

CrossFit Lavon – CrossFit Metcon Team Luke (Time) Team “Luke” Wod Teams of 2: Split reps as needed, run together. 400 meter Run 30 Clean and Jerks (155/105 lbs) 400 meter Run 60 Toes-to-Bars 400 meter Run 90 Wall Ball Shots (20/14 lbs) 400 meter Run 90 Kettlebell Swings (53/35) 400 meter Run 60 Ring […]

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7/3/18

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 (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 30 Dumbell snatch(35/20) 15 Pushups Cash […]

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7/2/18

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(Tempo 3 seconds down, fast up)) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 […]

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