3/27/19

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 (Time) 3 Rounds 10 Deadlift(185/125) 10 Toes to bar 50 Double unders Core Metcon (No […]

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3/26/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 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 – Reps) AMRAP 8 Start at 1 […]

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3/25/19

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 Back Squat (6×3) Metcon Metcon (Time) 3 Rounds Run 400m 15 Goblet squats(53/35) 15 Burpees Core Metcon (No Measure) […]

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3/23/19

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Saturday Team WOD Teams of 2 – 1 person working at a time Alternate after each complete round AMRAP 12 10 Cal Row 8 Hand release Pushups 6 Plate Ground to Overhead(35/25) Rest 2 Minutes AMRAP 12 10 Cal bike 8 Abmat sit-ups 6 […]

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3/22/19

CrossFit Lavon – CrossFit Warm-up Warm-up (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 Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes […]

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3/21/19

CrossFit Lavon – CrossFit Metcon Metcon (No Measure) ROMWOD If you have an extra mat, please bring it.

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3/20/19

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Clean (5-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds) EMOM 12 5 Pullups(RX+Chest to bar) 2 Squat Clean(75% of your heaviest […]

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3/19/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 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) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 […]

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3/18/19

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe **Only Snatch Day Below** 10 Overhead Squats with barbell 10 Squat jumps with barbell Burgener Warmup with barbell Weightlifting […]

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3/16/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 working at a time. One partner holding the plate, plate cant touch the floor/shoes/bench/wall/rower. If it does 10 synchronized burpee penalty. 30 Overhead plate lunges (45/35) 30 Slamballs 30 Box jumps(24/20) 30 Double unders You must catch the […]

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