5/8/18

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 (5-3-2-1-1-1) Handstand practice between reps. Handstand hold, wall walk, handstand walking, shoulder taps […]

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5/7/18

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 80%, 2×3 85%) Metcon Death by Burpees (AMRAP – Rounds) Complete 1 burpee within […]

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5/5/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m run 10 Lunges 10 Jumping air squats 10 Pushups 10 Situps Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – Alternate as needed. Kettlebell cant touch the floor. If it does, both partners do 10 Burpees. 30 Cal Bike 30 Kettlebell […]

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5/4/18

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 (10 x 1) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#15 Minute […]

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5/3/18

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 Push Press (6×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 Shoulder to overhead(95/65) 5 Ring dips Cash […]

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5/2/18

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 (3×3 @ 80%) Metcon Metcon (Time) 3 Rounds 10 Good mornings(45/35) 15 Toes to bar 20 Abmat Situps(RX+GHD) **No Dropping […]

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5/1/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe 10 Jumping air squats 10 Overhead squats with pipe Burgener Warmup Weightlifting High-Hang Snatch (5-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]

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4/30/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Strict Pullups 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 (3×3 80%) Metcon Metcon (Time) Time Run 800m 3 Rounds of Cindy […]

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4/28/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Run 400m 10 Jumping Air squats 10 Jumping lunges 10 Situps 10 Pushups 10 Pullups Pipe Metcon Metcon (AMRAP – Reps) AMRAP 30 Teams of 2 – One partner working at a time. Each partner must do half: 50 Wallballs(20/14) 50 Box jumps(24/20) 50 Kettlebell swings(53/35) 50 […]

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4/27/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Strict Pullups 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe 10 Overhead squats with pipe Weightlifting Overhead Squat (6×3) Metcon Metcon (Time) 3 Rounds 15 Overhead squat(95/65) 10 Pullups Cash […]

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