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Picture
Last week’s Locker WOD winner: Jacque!


CrossFit Hero: Lyon

3/29/2018

2 Comments

 
Warm Up:
2 Rounds
250m Row
20
Leg Swings each
20 Kettlebell Bottoms up press


Picture
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.

The Lyon
5 rounds, each for time of:
165-lb. Squat Clean, 7 reps
165-lb. Push Jerk, 7 reps
7 Burpee Pull up (chest to bar)
Rest 2 minutes between rounds.

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

Recovery:
5 Rounds
10 Push Ups
10 Sit Ups
10 Air Squats

2 Comments
Hart
3/29/2018 05:35:33 pm

15:05m 95
15:20w 55 jump pu
16:04w 45, jump pu
16:25w 3 rests, 195,bs, 115 bp, sit up
19:03m rx Sam p
10:54w 65 jump pu
16:33m 54 kg
36:48m rx mike k
13:08w 60, box
15:14m 50 kg
10:09w 45, box 3 rounds
14:15m 135, 3 rounds
14:02m rx Chris g
17:38w 96
12:31w 45,25 box
7:03m 165 dl, 95, pp
8:56w 65, box rounds
11:21w rx Janel
12:15m 100
9:58m rx Steve rx
13:54m rx
15:50w 40 red band
15:45w 65 no pu
17:57m rx
17:59w 40
21:20m 135

Comp wod
18:24w ghd
18:04m
26:34m

Max dl
235w 20

Train to hunt
11:02m rx

Marriah
7+3w

Reply
Hart
3/29/2018 05:56:09 pm

37:06m 145 pj
24:00m 135 through 4 th round of 3 jerks

20-2 cal row
2-20 sit ups
24:29w rx

Reply



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