11/2/18

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 10 Pushups Pipe Weightlifting Back Squat (5×10) 40 second hollow hold between rounds Metcon Metcon (Time) 3 Rounds 20 Dumbell Snatch(35/20) […]

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11/1/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Overhead Squat (6×1) […]

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10/31/18

CrossFit Lavon – CrossFit Happy Halloween! Remember no 7pm class tonight! 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 (6×6) 6 Pistols between rounds Metcon Metcon (Time) 3 Rounds 25 […]

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10/30/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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 (5-3-2-1-1-1) 5 Ring Dips between rounds Metcon Metcon […]

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10/29/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Keep your pipe – Burgener Warmup as a group Weightlifting Clean (Find a heavy 2(unbroken)) Bar Practice – Lever, Kipping, Pullup, Muscleup Strong emphasis […]

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10/27/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2, one person working at a time 9 Hang Power Snatch(95/65) 15 Burpees 21 Calorie Bike

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10/26/18

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch 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 (6×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Dumbell Thrusters(2 […]

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10/25/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 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 **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Snatch […]

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10/24/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (6×8) Metcon Metcon (Time) 3 Rounds 10 Calorie Row 15 Good mornings(45/35) NO DROPPING BARS 20 Abmat Situps(RX+GHD) 25 Double unders […]

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10/23/18

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 (6×2) Metcon Metcon (Time) 10 Down to 1 Alternating Dumbell Snatch(35/20) […]

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