11/14/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Row Spiderman Crawl Walking Quad Stretch Knee up and outside 5 Inch Worms Straight Leg bear crawl Pipe Weightlifting Deadlift 6×3 6 Ring Dips between round No bands today – do negatives 3 weighted if you can do them well Weighted Ring Dips (5×3) Metcon Metcon […]

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11/13/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Duck walk 1 minute Hip stretch on wall Pipe warmup Weightlifting Back Squat 6×5 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Handstand Pushups 10 Goblet Squat(53/35) 10 Toes to […]

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11/11/17

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 10 Pullups 20 KB Box Stepup(24/20)(53/35) 30 Kettlebell Swing(53/35) 40 Slamballs 50 Burpee Challenge (Time) 50 Burpees for time

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11/10/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch on wall 400m run Pipe warmup Weightlifting High-Hang Snatch 5-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) 12 Minutes Row 1500m Then AMRAP below 5 Power Snatch(95/65) 10 Overhead […]

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11/9/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside 10 Pushups Alternating toe touches 1 minute hip stretch 400M Run Pipe warmup Weightlifting High-Hang Clean 5-3-2-1-1-1 Metcon Metcon (Time) 3 Rounds 20 Wallballs(20/14) 15 Calorie bike 10 Power Clean(115/85) (RX+155/105) Core Metcon (No Measure) 3 Rounds 10 […]

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11/8/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Row Spiderman Crawl Walking Quad Stretch Knee up and outside 5 Inch Worms Straight Leg bear crawl Pipe Weightlifting Deadlift 6×5 Bar Practice between rounds Kipping, Toes to bar, Pullup, Muscle up Metcon Metcon (Time) 50 Deadlift(155/105) 50 Double Unders 40 Abmat situps 40 Double Unders […]

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11/7/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run Spider-Man crawl Walking quad stretch Samson stretch Alternating toe touch 10 shoulder stretch on wall Pipe Weightlifting Split Jerk 3-2-1-1-1-1-1 6 Pistols between each round Pistols on top of a box if you cant do them Metcon Metcon (AMRAP – Reps) AMRAP 12 – Start […]

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11/6/17

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Duck walk 10 Shoulder stretch on wall 1 minute Hip stretch on wall Pipe warmup Weightlifting Front Squat 6×5 Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (Time) 4 Rounds […]

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