1/17/18

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 6×3 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Deadlift(185/125)(RX+275/190) 10 Burpees over the bar Metcon Push-up Challenge (AMRAP – Reps) January Push-up Challenge Practice strict push-ups. […]

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1/16/18

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 1 Minute plank between each round Metcon Metcon (Time) 3 Rounds 20 Calorie Bike 15 […]

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1/15/18

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 Weightlifting Back Squat 6×3 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Pullups 15 Situps 20 Air […]

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1/13/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Saturday Team WOD Teams of 2 – split reps as needed Non working partner holding a plate(45/35) If plate touches ground(or feet or box or mat or bench), 20 Cal bike. AMRAP 24 30 Hang Power cleans(95/65)(RX+135/95) 30 Burpees 30 Calorie Row

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1/12/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe 2 x 30 Second Front rack hold Weightlifting Front Squat 6×3 1 Minute plank between each round Metcon Metcon (Time) 10 Down to 1 Dumbell Thrusters(35/20)(RX+50/35) […]

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1/11/18

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 Snatch 5-3-2-1-1-1 Metcon Metcon (Time) 3 Rounds 15 Wallballs(20/14) 10 Hang power snatch(95/65)(RX+115/85) 5 Ring dips Push-up Challenge (AMRAP – […]

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1/10/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl Pipe 2 Rounds 10 Suitcase deadlifts 10 Superman 10 Situps Weightlifting Deadlift 6×5 6 pistols after each round Metcon Metcon (Time) 3 Rounds Run 400m 10 Good mornings(45/35)**DONT DROP THE BARS** 10 Toes […]

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1/9/18

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 Jerk 5-3-2-1-1-1 :40 Second hollow hold Metcon Metcon (AMRAP – Reps) AMRAP 10 Start at 3 reps, […]

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1/8/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad 10 Slow wall squats Knee up and outside Samson stretch 1 minute hip stretch Pipe 400m run Weightlifting Back Squat 6×5 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 Single unders 15 Goblet […]

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1/6/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – pick up where your partner left off. Partner 1 Run 400m Partner 2 10 Dball over shoulder 10 Toes to bar 10 Calorie bike

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