Month: July 2016

Fran

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Fran Prep WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups5 minute rest then…. AMRAP – 10 Strict Pull ups

Jason

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Shoulders WOD 2x Pull up and 2 x Dips = 1x Muscle up Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED …

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Power Clean

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Hamstrings WOD Power Clean (5 x 5) Metcon (Time) 4 rounds 10x Power Cleans 185/135 400m Run

Push Press

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Overhead WOD Push Press (10 x 3) Try to get the same weight for all ten sets. Metcon (AMRAP – Reps) AMRAP – 9 Ladder by 2’s Push press 95/65 Ab Mat Sit up Bar Hop Burpee 2 of each, 4 of each, …

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DU/PIstols

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Ankles Skill Strength work is pistols or step ups! 3 x 5 each leg. Weighted step up or Pistol holding heaviest KB possible Double Under Practice WOD Metcon (Time) 3 rounds 30x Pistols(total) (scale with Step up and hold a 25/15# plate) 60x …

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SQUAT Snatch

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Snatch Prep WOD Squat Snatch (7 x 2 reps) Isabel (Time) For Time: 30 Snatches, 135# / 95#

OHS

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility OHS Prep WOD Overhead Squat (5 x 5) P: Metcon (Time) For time: 60x OH Lunges(total) #95/65 30x Pull up 40x OH lunges 20x Pull up 20x OH lunges 10x Pull up F: Metcon (Time) 3 rounds 30x OH walking Lunge(total) 20x Jumping …

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Endurance Day

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Couch Skill GHD review/Practice Everybody does 2-3 sets. 3x ME L-sit or L-Hang Metcon (Time) come one, come all

Nate

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Shoulders Skill Muscle up/ HSPU Prep and review WOD P: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat …

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Squat Clean

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Front Rack WOD Squat Clean (7 x 2 reps) No Misses under 90% P: Metcon (Time) 2 Rounds 30x Squat Cleans 115/75 30x Push ups Cap: 16 minutesScale from Hang position

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