Month: January 2017

sometimes you just have to lift something heavy

CrossFit Lykos – CrossFit Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility post chain Weightlifting Deadlift (5 x 5) Metcon Metcon (AMRAP – Reps) 8 min amrap 4 deadlifts 12 box jumps weight increases each rd rx = 135/85 155/115 185/135 205/155 225/185 245/205 275/225 295/245 rx+ 225/155 275/175 315/195 335/205 365/215 385/225 405/235 …

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A tree can not grow if it does not have strong roots ….. AKA squattttttttttttttttttttttt

CrossFit Lykos – CrossFit Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility banded hip Weightlifting Back Squat (5, 5, 3, 3, 1, 1) Metcon Metcon (Time) 100 air squats (squat to a med ball or plates) 4 min time cap rest 1 min Metcon (AMRAP – Reps) bring sally up 135/95 play the song …

A tree can not grow if it does not have strong roots ….. AKA squattttttttttttttttttttttt Read More »

‘Work work work work work work” – Maximus Decimus Meridius

CrossFit Lykos – CrossFit Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility shoulder Metcon Metcon (Weight) partner up. 10 min to establish 3 rep max power clean TNG total both Score is total weight moved by both partners on the 3 rm/s Metcon Metcon (AMRAP – Reps) partner wod (alternate each round) 5 min …

‘Work work work work work work” – Maximus Decimus Meridius Read More »

i just ran 5 miles……i didn’t think that ice cream truck would ever stop

CrossFit Lykos – CrossFit Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility couch Skill beat swing practice 30 seconds on 30 seconds off 4 rounds wall ball practice 30 seconds on 30 seconds off for 4 rounds Metcon Metcon (Time) 10-9-8-7-6 ring dips 50-40-30-20-10 wall balls 50 double unders after each round 1:1 work …

i just ran 5 miles……i didn’t think that ice cream truck would ever stop Read More »

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