11/30/18

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 Thruster (1 rep max) Metcon Metcon (2 Rounds for reps) AMRAP 6 7 Thrusters(95/65) 6 Burpee Box […]

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11/29/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions Monster walk 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** – Burgener Warmup with barbell Weightlifting Overhead Squat (6×3) High-Hang Snatch (Practice) […]

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11/28/18

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 Keep your pipe – Burgener Warmup as a group Weightlifting Clean and Jerk (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 12 Calorie assault […]

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11/27/18

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 (6×3) Metcon Metcon (AMRAP – Reps) 4 – 3 Minute Rounds 15 Calorie Ski 10 Deadlift(185/125) Max effort […]

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11/26/18

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 Front Squat Front Squat/Backsquat EMOM 12 @ 65% of front squat Odd Minutes 3 Front squat Even […]

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11/24/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Reps) AMRAP 24 Teams of 2 – 1 working at a time Plate can’t touch the ground, feet, bench, rower…. 10 Burpees for both partners if it does. Start at 1 Rep – add 1 Rep each round Med ball cleans(20/14) Box jumps(24/20) Overhead plate lunges(45/35) Run 400m […]

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11/23/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 3 Rounds :30 work / :10 rest Skierg Single unders Reverse lunges Then Spiderman Crawl Monster walk Pipe Weightlifting Clean (5-3-2-1-1-1) 1 Minute plank between rounds Metcon Metcon (Time) 3 Rounds 10 Hang power clean(95/65) 10 Toes to bar 10 Calorie Ski Core Metcon (No Measure) 50 […]

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11/22/18

CrossFit Lavon – CrossFit Metcon TurkeyWOD (Time) HAPPY THANKSGIVING! Split reps as needed. One person working at a time. 60 Minute Time Cap 100 Calorie Bike 100 Pull-ups 150 Calorie Row 100 Push-ups 200 Double unders 100 Sit-ups 150 Calorie Row 100 Squats 100 Calorie Bike Eat turkey! Enjoy your family!!

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11/21/18

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 (6×3) 40 Second Hollow Hold between rounds Metcon […]

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11/20/18

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 (5-3-2-1-1-1) 6 Pistols between rounds Metcon Metcon (Time) 21-15-9 Deadlift(155/105) Ring dips Core Metcon (No Measure) 5 Rounds(Each […]

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