12/31/18

CrossFit Lavon – CrossFit HAPPY NEW YEARS!!! Please remember – NO 6pm or 7pm on the 31st 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 (5-3-2-1-1-1) Metcon Cindy (AMRAP […]

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12/29/18

CrossFit Lavon – CrossFit Hang Power Snatch 6 Minutes for you and your partner to find your own 1 rep Max hang power snatch. Then 1 minute rest. Then AMRAP below. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2, split reps as needed, bar can not touch the floor. 10 synchro burpees […]

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12/28/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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 (6×3) Metcon Metcon (Time) 30 Calorie Row Then […]

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12/27/18

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 (6×3) Bar Practice between rounds Practice kipping – practice keeping your whole body tight, and hips towards the […]

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12/26/18

CrossFit Lavon – CrossFit Please remember – NO 5am or 6am on 12/26 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 Front Squat (6×3) 3 Strict Handstand Pushups between rounds 5 […]

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12/24/18

CrossFit Lavon – CrossFit Metcon (No Measure) Christmas Eve! Everyone enjoy a day off and spend time with your family! We will see everyone on the 26th!! Merry Christmas!

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12/22/18

CrossFit Lavon – CrossFit CFL Partner 12 Days of Christmas (Time) Merry Christmas Partner WOD!! 12 Days of Christmas Barbell Teams of 2, split reps as needed. 1 Rope climb 2 Deadlift(255/175) 3 Backsquats(95/65) 4 Cluster(95/65) 5 Handstand push-ups 6 Ring dips 7 Hang Power snatch(95/65) 8 Front rack lunges(95/65) 9 Hang power clean(95/65) 10 […]

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12/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Quad Stretch Knee Up and outside Alternating toe touch Pipe Metcon CFL 12 Days of Christmas 17 (Time) 1 – Squat Snatch(95/65) 2 – Burpees 3 – Pushups(RX+25lb deficit) 4 – Toes to Bar 5 – Wallballs(20/14) 6 – Slam balls(30/20) 7 – Box […]

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