4/25/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Reverse Lunges 10 Jumping air squats Pipe 10 Kettlebell Swings 10 Goblet squats Weightlifting Clean (6×3 Unbroken) Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon Metcon (Time) 21-15-9 Dumbell Squat Clean(35/20) Handstand Pushups Cash Out Metcon (No Measure) 10 Spiderman crawl(5 seconds each) Couch […]

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4/23/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Strict Pullups 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 (3×3 75%) Metcon Marguerita (Time) 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Cash […]

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4/24/18

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 Pushups Pipe Weightlifting Shoulder Press (5×5 65%) Handstand practice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 Shoulder to overhead(95/65) 6 Overhead […]

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4/20/18

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 Front Squat (6×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Box jump (24/20) 20 […]

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4/19/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Strict Pullups 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe 10 Overhead squats with pipe Weightlifting Snatch (5-3-2-1-1-1) Metcon Metcon (Time) 10 down to 1 Power snatch(95/65) Burpees *****NO Dropping […]

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4/17/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Reverse Lunges 10 Jumping air squats Pipe 10 Kettlebell Swings 10 Goblet squats Weightlifting Clean and Jerk (5-3-2-1-1-1) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Cash Out Metcon (No Measure) 10 Spiderman crawl(5 seconds each) Couch stretch (30 seconds […]

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4/18/18

CrossFit Lavon – CrossFit Warm-up Warm-up (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 (2×5 65%, 3×5 70%) Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon Metcon (Time) 3 Rounds 10 Deadlift(185/125) 15 Hand […]

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4/16/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Strict Pullups 20 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 2×5 65%, 3×5 70% Handstand practice Metcon Metcon (Time) 4 Rounds Run […]

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4/13/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking forward lunges 10 Slow wall squats 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe Weightlifting Front Squat (6×5) Metcon Metcon (Time) Dumbell Fran 21-15-9 Dumbell thrusters(35/20) Pullups ***No dropping dumbbells*** Cash Out Metcon (No Measure) 10 […]

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4/14/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Run 400m 10 Jumping Air squats 10 Jumping lunges 10 Situps 10 Pushups 10 Pullups Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – split as needed 30 Kettlebell swings(53/35) 30 Calorie bike 30 Sumo deadlift high pull(53/35) 30 Calorie Row Cash […]

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