5/31/18

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 (Time) Time 150 Double unders 30 Calorie Bike 30 Thrusters(75/55) 150 Double […]

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5/30/18

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 (Find a new 1 Rep max) Metcon Metcon (Time) 3 Rounds 20 Kettlebell Swings(53/35) 15 Good morning(45/35) 10 Box jumps(24/20) […]

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5/29/18

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 Jerk (6×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Push jerk(95/65) […]

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5/28/18

CrossFit Lavon – CrossFit For todays WOD, we will be starting 5 minutes into class. The warmup should be quick. If you feel like you need more time to warm up, show up to the gym early. Warm-up Warm-up (No Measure) 5 Minutes to warm up: High Knees Butt Kicks Skip for Height Alternating toe […]

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5/26/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2, one partner working at a time 5k run 30 Weighted box step over(35/26s) 30 Alternating dumbbell snatch(35/20) 30 Abmat Situps

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5/25/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups 3 Wall walks Pipe Weightlifting Overhead Squat (6×3) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25:00 Time […]

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5/24/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats Pipe 10 Kettlebell Swings 10 Goblet squats Weightlifting Hang Clean (6×3) Metcon Metcon (Time) 3 Rounds 10 Hang Power Clean(95/65) 50 Double Unders Cash Out Metcon (No Measure) 10 Spiderman crawl(5 seconds each) Couch stretch […]

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5/23/18

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 (2×3 @ 85%, 3×1 @ 90%, 3×1 @ 95%) Metcon Metcon (Time) Row 2000m 30 Deadlift(185/125) 30 Kettlebell Lunges(53/35) Cash […]

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5/22/18

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 Push Press (6×5) Metcon Metcon (Time) 21-15-9 Shoulder to Overhead(95/65) Pullups Cash Out Metcon (No […]

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5/21/18

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 Back Squat (2×3 @ 85%, 3×1 @ 90%, 3×1 @ 95%) Metcon Metcon (AMRAP – Rounds and […]

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