8/24/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups 3 Wall walks Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Overhead […]

read more

8/23/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Keep your pipe – Burgener Warmup as a group Weightlifting Power Clean (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 5 Power Clean(115/85) 20 Wallballs(20/14) 5 Burpees every time […]

read more

8/22/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (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 Press (6×5) 45 Second Hollow hold between rounds Metcon Metcon (AMRAP – […]

read more

8/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 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(185/130) 10 Pullups(RX+Chest to bar) Cash Out Metcon (No Measure) 10 Spiderman crawl(5 seconds […]

read more

8/20/18

CrossFit Lavon – CrossFit Warm-up Warm-up Backsquat (No Measure) 400m Spiderman crawl Walking quad stretch 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 (6×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Backsquat(95/65) 10 […]

read more

8/18/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 One person does plate carry, other performs AMRAP 200m Overhead Plate Carry AMRAP 5 HSPU 10 Toes to bar 25 Double Unders

read more

8/17/18

CrossFit Lavon – CrossFit Warm-up Warm-up Backsquat (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 (6×2) 1 minute plank between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]

read more

8/15/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups 3 Wall walks Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Power […]

read more

8/11/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 – Alternate wallballs, one partner throws the ball, the other catches it. Split other reps as needed. 100 Calorie Bike Then AMRAP 20 Partner Wallballs(20/14) 50 Double unders 20 Kettlebell Swings(53/35)

read more

8/9/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Keep your pipe – Burgener Warmup as a group Weightlifting Clean (5-3-2-1-1-1) Metcon 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Reps) AMRAP 12 Row […]

read more