January 4, 2018
EMOM 10
12/9 Cal AB
rest 5min
EMOM 10
5 OHS + 1-3 MU
rest 5min
EMOM 10
Odd: 15-20 BF Burpees
Even: Rest
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filed under: WOD
Archive for 'WOD'
January 3, 2018
A. Every 90s for 8 sets
Hang Power Clean + Hang Clean + FS
*Compare to 12.19.17
B. For Time
20 Cal AB
20 PC 155/105
20 BF Burpees
20 PC
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filed under: WOD
January 2, 2018
A. 21-18-15-12-9-6 Strict HSPU
rest 1min
*scale rep scheme so that you can complete each in no more than 2 sets
B. 4 RFT 15min cap
250m Row
20 DB Thrusters 50/35 (10R/10L)
50 Double Unders
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January 1, 2018
A. BS 5×3
*1st set at 75%, no heavier than 85%
B. 21-15-9-15-21
Pull Ups
Box Jump Overs 24/20
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December 28, 2017
A1. Tempo FS 5×3
*1st rep 7s down, 5s in the bottom
A2. Tempo Ring Row 5×5 @3121
B.
AMRAP 10
1000m Row
ME Wall Ball in remaining time
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filed under: WOD
December 27, 2017
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.
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