8/10/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – split reps as needed – run together 400m run 50 Sumo deadlift high pull (53/35) 40 One arm Russian KB swings (53/35) 30 KB Lunges(53/35) 20 Calorie Skierg

read more

8/9/19

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 Pipe Weightlifting Back Squat (6×7) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Devil press(35/20s) 15 Wallballs(20/14) 20 Weighted […]

read more

8/8/19

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe **Only Snatch Day Below** 10 Overhead Squats with barbell 10 Squat jumps with barbell Burgener Warmup with barbell Weightlifting […]

read more

8/7/19

CrossFit Lavon – CrossFit 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 (6×2) 5 ring dips between rounds Metcon Metcon (AMRAP – Reps) AMRAP 15 – Start at 2 reps, […]

read more

8/6/19

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Clean and Jerk (5-3-2-1-1-1) 1 Minute Plank between Rounds Metcon Metcon (Time) 3 Rounds 10 Calorie Assault bike 15 […]

read more

8/5/19

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe **Only Snatch Day Below** 10 Overhead Squats with barbell 10 Squat jumps with barbell Burgener Warmup with barbell Weightlifting […]

read more

8/3/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – One working at a time Row 1000m 20 Pull-ups 30 Wallballs(20/14) 40 Russian twist Run 400m

read more

8/2/19

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 Pipe Weightlifting Front Squat (6×4) Metcon Metcon (Time) 3 Rounds 15 Calorie SkiErg 15 Thrusters(95/65) Core Metcon (No Measure) 3 Rounds […]

read more

8/1/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 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) :45 second hollow hold between Rounds Metcon Metcon (AMRAP – […]

read more

7/31/19

CrossFit Lavon – CrossFit 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 (6×3) 1 Minute plank between each round Metcon 3 Round Deadlift/Burpee AMRAP (3 Rounds for reps) Score is […]

read more