4/2/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl 10 Strict Pullups Walking quad stretch 10 Slow Wall squats Knee up and outside 10 Pushups Alternating Toe Touch 1 Minute Hip Stretch Pipe Weightlifting Back Squat (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds EMOM 3 Burpees 25 Wallball(20/14) 50 Double Unders **If you cant […]

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3/31/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 – split reps as needed. AMRAP 20 30 Dumbell snatch (35/20)(RX+50/35) 20 Burpees 10 Tire Flips 200m Farmers Carry(53/35s) Tire – 5 each on small tire, 10 together on big tire

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3/30/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl 10 strict pullups Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch 1 minute hip stretch Pipe 2×30 second front rack hold Weightlifting Front Squat (6×3) Metcon Metcon (AMRAP – Rounds) EMOM 14 Run 400m Then EMOM […]

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3/29/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl Pipe Weightlifting Deadlift (6×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 Deadlift(155/105) 10 Box jump(24/20) 5 Ring dips Core Metcon (No Measure) 3 Rounds :20 Handstand hold on wall(Scaled […]

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3/28/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall Pipe 2 Rounds 10 Kettlebell swings 10 Inverted KB Press (each arm) Weightlifting Push Jerk (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 10 Dumbell shoulder to overhead(35/20) 15 Calorie Bike 20 Abmat […]

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3/27/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall 1 minute hip stretch Pipe Weightlifting Snatch (5-3-2-1-1-1) Bar Practice – Lever, Kipping, Pullup, Muscleup Metcon Metcon (Time) 3 Rounds 5 Squat snatch(95/65) 10 Toes to bar(RX+Knees to Elbows) 15 […]

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3/26/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl 10 Strict Pullups Walking quad stretch 10 Slow Wall squats Knee up and outside 10 Pushups Alternating Toe Touch 10 Shoulder stretch on wall 1 Minute Hip Stretch Pipe Weightlifting Back Squat (6×3) Handstand Practice Wall walk, handstand hold, handstand walk Metcon Metcon (AMRAP […]

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3/24/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Team of 2, split reps as needed EMOM 8 Russian twists(Alternate Partners each round) 40 One arm Russian Kettlebell swings (53/35) 30 Box step-ups (53/35)(24/20) 20 Handstand push-ups 10 Ring dips

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3/23/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 10 Shoulder stretch 1 minute hip stretch Pipe 2×30 second front rack hold Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes […]

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3/22/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall Pipe 2 Rounds 10 Kettlebell swings 10 Inverted KB Press (each arm) Weightlifting Shoulder Press (6×3) Metcon Metcon (Time) 2 Rounds Row 1000m 50 Situps 25 Hand release Pushups Run 400m […]

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