12/24/18

CrossFit Lavon – CrossFit Metcon (No Measure) Christmas Eve! Everyone enjoy a day off and spend time with your family! We will see everyone on the 26th!! Merry Christmas!

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12/22/18

CrossFit Lavon – CrossFit CFL Partner 12 Days of Christmas (Time) Merry Christmas Partner WOD!! 12 Days of Christmas Barbell Teams of 2, split reps as needed. 1 Rope climb 2 Deadlift(255/175) 3 Backsquats(95/65) 4 Cluster(95/65) 5 Handstand push-ups 6 Ring dips 7 Hang Power snatch(95/65) 8 Front rack lunges(95/65) 9 Hang power clean(95/65) 10 […]

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12/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Quad Stretch Knee Up and outside Alternating toe touch Pipe Metcon CFL 12 Days of Christmas 17 (Time) 1 – Squat Snatch(95/65) 2 – Burpees 3 – Pushups(RX+25lb deficit) 4 – Toes to Bar 5 – Wallballs(20/14) 6 – Slam balls(30/20) 7 – Box […]

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12/20/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Power Clean (6×2) 3 Strict Handstand Pushups between rounds 5 strict HSPU off box. No Kipping. Metcon Metcon (Time) […]

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12/19/18

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) Metcon Metcon (AMRAP – Rounds) AMRAP 4 5 Deadlift(185/125) 15 Double Unders Rest 1 minute AMRAP 4 […]

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12/18/18

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 Push Jerk (6×2) Metcon CF 7/1/16 (AMRAP – Rounds) EMOM […]

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12/17/18

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 Pipe Weightlifting Front Squat Front Squat/Backsquat EMOM 12 @ 80% of front squat Odd Minutes 1 Front squat Even Minute 3 […]

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12/15/18

CrossFit Lavon – CrossFit Metcon (3 Rounds for reps) Teams of 2 – alternate each movement AMRAP 6 9 American Kettlebell swings(53/35) 6 Kettlebell snatch(53/35) 3 Pullups(RX+Muscle Up) AMRAP 6 9 Russian Kettlebell swings(53/35) 6 Kettlebell snatch(53/35) 3 Pullups(RX+Bar Muscle Up) AMRAP 6 9 Alternating one arm Russian Kettlebell swings(53/35) 6 Kettlebell snatch(53/35) 3 Pullups(RX+C2B) […]

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12/14/18

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 (6×2) :40 hollow hold between rounds Metcon Metcon […]

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12/13/18

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 (6×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Deadlift(185/125) 10 Toes to bar 10 Deadlift(185/125) […]

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