Tuesday, January 29th, 2019

Olympic Weightlifting:
Power Snatch
7 x 3 (TNG)
Start at 60%, build each successful set

AMRAP x 15 mins
7 Squat Snatches (165/110)
14 Strict Ring Dips

Monday, January 28th, 2019

For Time
15 Bar over Burpees
5 C+J (225/155)
12 Bar over Burpees
4 C+J (225/155)
9 Bar over Burpees
3 C+J (225/155)

Saturday, January 26th, 2019

Hero WOD:

“The Lyon”
5 Rounds
7 Squat Cleans (165/115)
7 S2OH (165/115)
7 C2B Burpees
Rest 2 mins between rounds

namesake photo

Dedicated to Capt. David Lyon, 28, of Sandpoint, Idaho, who 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.

“The Lyon” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 27, 2017 (17122

Friday, January 25th, 2019

Olympic Weightlifting:
Power Clean
7 x 3 (TNG)
Start at 60%, build every successful set

Death by Thrusters (115/75)