THE LYON // 1|9|18

strength | skill

warm up your squat clean, STO, and set up your burpee/CTB pullup station

 

wod | THE LYON

5 rounds, each for time of:
7 squat cleans #165 / #115
7 shoulder-to-overheadsĀ #165 / #115
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Posted in WOD

OVERFLOW // 1|8|18

strength | skill

build to your heaviest set of 10 backsquat

 

wod | OVERFLOW

100 thrusters #75 / #55

*when clock hits 1:00 do 1 burpee, 2:00, do 2 burpees, etc until you complete all 100 thrusters

Posted in WOD

SAND DUNES // 1|5|18

wod | SAND DUNES

Complete 10 rounds for max reps of each exercise:

30 seconds TTB

rest 30 seconds

30 seconds burpees

rest 30 seconds

30 seconds deadlifts #155 / #105

rest 30 seconds

30 seconds handstand pushups

rest 30 seconds

 

Posted in WOD

SHOULDA // 1|4|18

strength | skill

6 sets of:

2 Push Press + 2 Push Jerk

 

wod | SHOULDA

20 minute AMRAP

10 box jumps 30″ / 24″

15 single arm overhead squats #50 / #35

20 sit ups

Posted in WOD