12/15/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe Weightlifting Overhead Squat 6×2 :40 Second Superman Metcon Metcon (Time) 3 Rounds 10 Overhead squat(95/65)(RX+115/85) 15 Toes to bar 20 Abmat Situps(RX+GHD) Core Metcon (No Measure) […]

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12/14/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Alternating toe touches 1 minute hip stretch 400m Pipe warmup Weightlifting Clean 5-3-2-1-1-1 Bar Practice between rounds Kipping, Pullup, Muscle up Metcon Metcon (Time) 3 Rounds 50 Double unders 10 Power clean(115/85)(RX+155/105) 10 Burpee over the bar 1 […]

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12/13/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall 400m Pipe Weightlifting Shoulder Press 6×3 :40 Second hollow hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Shoulder to overhead(95/65)(RX+155/105) 10 Hand release push-ups 15 Kettlebell swings (53/35) […]

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12/12/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl 10 Strict Pullups Walking quad stretch Knee up and outside 5 inch worms Straight leg bear crawl 400m Pipe Weightlifting Deadlift 5-3-2-1-1-1 6 Pistols between each round Pistols on top of a box if you cant do them Metcon Metcon (Time) 10 down to 1 […]

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12/11/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 Minute hip stretch 400m Pipe Weightlifting Front Squat 6×3 1 Minute plank between each round Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# […]

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12/10/17

CrossFit Lavon – CrossFit CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, […]

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12/9/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2, one partner works at a time 100 Double unders 80 Abmat situps 60 Kettlebell swings(53/35) 40 Goblet squats(53/35) 20 Ring dips

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12/8/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Alternating toe touch 10 Shoulder Stretch on wall 400m Pipe Weightlifting Push Jerk 5-3-2-1-1-1 6 Pistols between each round Pistols on top of a box if you cant do them Metcon Metcon (Time) 3 Rounds Row 500m 10 […]

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12/7/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Duck walk 1 minute Hip stretch on wall 400m Run Pipe warmup Weightlifting Back Squat 6×2 Metcon Metcon (Time) 3 Rounds 20 Calorie 15 Wallballs(20/14) 10 Toes to bar Core Metcon (No Measure) 5 […]

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12/6/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch on wall 1 minute Hip stretch on wall Pipe warmup Weightlifting Snatch 5-3-2-1-1-1 Metcon Metcon (Time) 7 Rounds 7 Squat Snatch(95/65)(RX+115/85) 7 Handstand Pushups Core Metcon (No Measure) […]

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