Month: August 2016

Second Challenge

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Hips Metcon (Time) For time: Run 400m 150x Push up Run 400m 150x Sit up Run 400m 150x Lunge(total) Run 400mThose that qualify for the second challenge may attempt at 200 reps each. Scaled = 100 reps of each. Quality Push ups!

EMOM

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Lats, Quads Prep for Movements WOD Metcon (No Measure) EMOM – 21 Min 1 – 8x CTB Pull up + 4x Deadlift 185/125 Min 2 – 10x Thruster 95/65 Min 3 – 20/15 Calorie Row*Scale weight and reps as needed. Rx+ = DL …

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Partner tuesday

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Triceps or Overhead Strict, Push, Jerk,2,2,2 2x Strict Press + 2x Push Press + 2x JerkEstablish best complex Metcon (Time) With a partner… 75x STO #135/85 – Handstand Hold 75x Wall Ball – One arm KB hold at side – 62/44 75x KB …

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Front Squat

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Rack position WOD Front Squat (4 x 4) Metcon (Time) For Time: Row 500m 10x Squat Clean 115/65 Run 400m 10x Squat Clean 135/85 20x Bar Hop Burpee Rx+ = 135/85, 185/125

Power Clean

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Front Rack or Hips WOD Power Clean (EMOM – 8 x 2 ) Same Weight for all 8 minutes Metcon (AMRAP – Reps) AMRAP 2 min ME WB 2 min ME Pull up 2 min ME Burpee Box Jump Over 2 min ME …

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Push Press

CrossFit Lykos – CrossFit Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Overhead WOD Push Press (6 x 3) Metcon (Time) For time: 3 rounds 400m Run 20x Push Press 95/65 20x Sit up Rx+ = 115/85 and GHDSU(if available)

SDHP

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Post Chain or Squat WOD Sumo Deadlift High Pull (4 x 3) Metcon (AMRAP – Reps) AMRAP – 8 8x Sumo Deadlift High Pull 95/75 12x Wall Ball Rest 2 min AMRAP – 8 4x SDHP 115/95 8x Wall Ball *Score Total Reps

Pull up

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Lats WOD Pull-ups (Strict 5 x 5) Strict Pull ups up to reps of 5. Add weight if needed. Metcon (Time) For time: 4 Rounds 15x Pull Up 15x Burpees 30x Double Unders Rx+ = Chest To Bar Pull up

McGhee

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Post Chain/Couch Deadlift warm up McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more …

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Karen and Co

CrossFit Lykos – CrossFit Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Squat Wallball Technique WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Rest 5 minutes after then…. P: Metcon (Time) For time: 50x Box Jump Over 50x Wall Balls Rest 3 minutes 50x Cal Row 50x Burpees F: Metcon (Time) For time: …

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