Have you ever found yourself wondering: WTF is a WOD? Or, overheard someone talking about Grace, Angie, and Helen—only to discover that they’re workouts…not women? Welp, if so, chances are you’ve encountered a CrossFit junkie. It’s not that surprising seeing as the global fitness family that’s more than a million strong and counting. So, even

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Skill 15 minutes -Pistol review and scaling options -Handstand/inversion practice P: Metcon (AMRAP – Rounds and Reps) AMRAP – 17 50-ft Hanstand Walk 15x Burpees 30x Pistols, alternating (total) HS Walk = 5 reps. 1 rep = 10 ft. F: Metcon (AMRAP –

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Skill 15 minutes Squat Clean warm up/practice TTB/Kipping practice CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Couch or Posterior Chain P: Metcon (Time) For time: 27-21-15-9 Cal Row Push up Rest 5 minutes then… For time: 27-21-15-9 Box jump over DB snatch, Alternating(total) 35/20 Rest 5 minutes then… For time: 30/25x Cal Row 30x Box jump over 30x

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group DynamicsSpend about 15 minutes on each lift. 2 rep max for each Back Squat (10-8-6-4-2) Shoulder Press (10-8-6-4-2) Deadlift (10-8-6-4-2)

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Overhead or Front Rack Skill Kipping/Butterfly Pull up practice Weighted Pull-ups (Establish a heaviest 5 rep) Or work 5 sets of a pulling progression Metcon (AMRAP – Reps) AMRAP – 10 20x Wall Balls 30/20 10x Strict Pull up Scale with strict

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility bicep, triceps, lat Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility hip flexor Metcon (Time) 150 double unders 75 sit ups 75 flutter kicks (one foot at 6 inches one foot at 36 inches) 75 front rack lunges total 45/35 75 overhead squats 45/35 75 step ups 24/20 (front rack) 45/35 total

CrossFit Lykos – CrossFit GPP Warm-up Mobility P: Metcon (AMRAP – Reps) 32 min emom 1) 18/15 cal row 2) 8-12 ttb 3) 20 box jump overs 24/20 4) 25 single arm kb swings F: Metcon (No Measure) Emom – 32 1 – 15-24x Cal Row 2 – 8-12x TTB 3 – 20-30x Single Arm

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Gymnastics Muscle-ups (Emom 10 min ) This is practice so don’t kill your self. Every min do a few mu or chest to bar or pull ups Metcon P: Metcon (AMRAP – Reps) 18 min amrap 2 chest to bar 2 squat

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting 1 clean pull, 1 power clean, 1 squat clean (6x 1 complex) 1 clean pull (pull the bar from the floor. Bar path ends at the top of the shrug. 1 power clean 1 squat clean Metcon Metcon (AMRAP –

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Lat or Shoulder IR Garrett (Time) 3 rounds: 75 Air Squats 25 Ring Handstand Push-ups 25 L Pull-upsIn honor of Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, WV was killed in Herat Province, Afghanistan on August 4, 2008.To learn more