6/23/18

CrossFit Lavon – CrossFit Metcon Metcon (Time) Deck of Cards – Split reps as needed Joker – Row 1000m Spades – Wallballs(20/14) Clubs – Lunges with the wallball Diamonds are double – One arm Russian KB Swings(53/35) Hearts – Toes to bar Ace – Burpee over the wallball

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6/22/18

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 Shoulder Press (6×3) 1 minute plank between rounds Metcon Metcon (Time) 4 Rounds 200m run […]

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6/21/18

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 Burpees 15 Kettlebell swings(53/35) […]

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6/20/18

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) 40 Second Hollow hold between rounds Metcon Metcon (Time) 3 Rounds […]

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6/19/18

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 (6×5) Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# […]

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6/18/18

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 (6×2) 5 Ring dips between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 […]

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6/17/18

CrossFit Lavon – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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6/16/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – Switch after each completed round AMRAP 10 10 Med ball over the shoulder(AHAP) 10 Pushups Rest 1 Minute AMRAP 10 Run 200m Rest 1 minute AMRAP 10 30 Double unders 10 Cal Assault Bike

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6/15/18

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 (6×5) Metcon Metcon (Time) 12 Minute Time Cap 75 Wallballs(20/14) Every time the wallball stops, […]

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6/14/18

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 (6×2) :50 Plank between Rounds Metcon Metcon (Time) 3 Rounds Row 400m 10 […]

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