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 – [...]

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 [...]

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 – [...]

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 [...]

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 [...]

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, [...]

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 [...]

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 [...]

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