Rest Day

Rest Day

WOD

3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups
Post time to comments.

WOD

10 rounds for time of:
7 Hand Stand Push Ups
14 Pull ups
Post time to comments:
Compare to: 170109

WOD

The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.



Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

WOD

4 Rounds for time of:
20 Dumb bell Thrusters 40/30lbs
15 Pull ups
30 Double Unders
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WOD

5 Rounds for time of:
50 Squats
25 Push ups
Post time to comments:
MERRY CHRISTMAS!

 

Rest Day

Rest Day

WOD

4 Rounds for time of:
9 Front squats (body weight)
15 Ring dips
9 Hand Stand Push ups
Post time to comments: 140903

WOD

CrossFit Games 16.1
As Many Rounds as Possible in 20 Min of:
25 ft Walking Lunge, 95 lb barbell
8 Burpee over bar
25 ft Walking Lunge, 95lb barbell
8 Chest to Bar Pull ups
Post the number of round (reps) to comments:
Compare to:160227

WOD

5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.
Compare to: 151229

WOD

Strength
3-3-3 Power Snatch 65% of 1RM max
3-3-3 Snatch Pull 75% of 1 RM max
3-3-3 OHS 65% of 1 RM max
then

3 Rounds for time of:
10 Front Squats 185/135lbs
20 Pull ups
50 Double Unders
Post time to comments:
Compare to: 170425

WOD

3 Rounds for time of:
Row 400m
25 GH Sit ups
15 Push ups
5 Deadlifts 225lbs/155lbs
Post time to comments:
Compare to: 140912

Rest Day

Rest Day

WOD

5 Rounds for time of:
Walking Lunge w/45lb plate 50m
10 Burpee floor to Overhead 45lb plate
Post time to comments:

WOD

As Many Rounds as Possible in 20 min of:
10 Pull ups
10 Leg Levers
10 Push ups
Post number of rounds to comments:

WOD

Strength Day
Deadlift
5-5-3-3-1-1
Post loads to comments:

WOD

6 Rounds for time of:
40 Double Unders
16 KB Front rack lunge
16 KB Shoulder to Overhead 8 R/8L
Post time to comments
Compare to: 171012

WOD

Back Squats
5-3-3-1
Post Loads to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
20 Kettle bells swings
10 Shoulder to overhead 115/85lbs
5 Toes to Bar
Post number of rounds to comments:

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Chris Spealler 6:42, Eric O'Connor 7:01.
Post time to comments.
Compare to:100708

WOD

EMOM for 12 min of:
10 Cal rower
5 Deadlift body weight
Post loads to commetns:

WOD

Hang Cleans
5-5-3-3-1-1-1-1
Post loads to comments:
Compare to: 171019

WOD

8 Rounds for time of:
5 Pull ups
7 Thrusters 95/65lbs
9 Kettlebell Swings
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Rest Day

Rest Day

WOD

Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to: 160302