6/30/18

CrossFit Lavon – CrossFit Metcon Metcon (Time) Run 800m(Split in 200m) 50 Pushups Row 1600(Split) 50 Dumbbell snatch(35/20) Bike 1 Mile(Split)

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6/29/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Lunges 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 Weightlifting Overhead Squat (6×3 (3 Second Pause at bottom)) One one thousand, two one thousand, three […]

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6/28/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Superman 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (5×10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Deadlift(225/155) 10 Box step overs(24/20)(35/20) Cash Out Metcon (No […]

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6/27/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m run 10 Lunges 10 Superman 10 Forward/backward leg swings 10 Left/right leg swings 3 wall walks pipe Weightlifting Push Jerk (5-3-2-1-1-1) 1 minute plank between rounds Metcon Metcon (AMRAP – Reps) AMRAP 8 Start at 2 HSPU, add 2 each round. 25 Double unders after each […]

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6/26/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats Pipe 10 Kettlebell Swings 10 Goblet squats Weightlifting Clean (5-3-2-1-1-1) 5 Ring dips between rounds Metcon Metcon (Time) 10 Down to 1 Squat Clean(115/85) Burpees over the bar Cash Out Metcon (No Measure) 10 Spiderman […]

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6/25/18

CrossFit Lavon – CrossFit Warm-up Warm-up (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 Back Squat (5×10) 45 Second Hollow hold between rounds Metcon Helen (Time) 3 Rounds for time of: […]

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6/23/18

CrossFit Lavon – CrossFit Metcon Metcon (Time) Deck of Cards – Split reps as needed Joker – Row 1000m Spades – Wallballs(20/14) Clubs – Lunges with the wallball Diamonds are double – One arm Russian KB Swings(53/35) Hearts – Toes to bar Ace – Burpee over the wallball

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6/22/18

CrossFit Lavon – CrossFit Warm-up Warm-up (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 Shoulder Press (6×3) 1 minute plank between rounds Metcon Metcon (Time) 4 Rounds 200m run […]

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6/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up (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 (6×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Burpees 15 Kettlebell swings(53/35) […]

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6/20/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Jumping air squats Pipe 10 Overhead squats with pipe Weightlifting Snatch (5-3-2-1-1-1) 40 Second Hollow hold between rounds Metcon Metcon (Time) 3 Rounds […]

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