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Athlete Date Sort Location Workout Name Description Results
Reed Lyons 02/18/2016 PilotFit 5 Rounds - Pullups-Kettlebell-Situps 5 Rounds
10 Pullups
20 Kettlebell swing
30 Situps		 13m 04s
Performed as RX
David Lovey 02/17/2016 CrossFit Octoduria None SKILL
EMOM15
2 Squat snatch

WOD
4 rounds:
24 Push-press @40/30kg
18 Front Squat @40/30kg
12 Deadlift @40/30kg

Cap time 25 minutes
 16m 00s
Performed as RX
Reed Lyons 02/17/2016 PilotFit Bear Crawl-Broad jump-Burpees 3 Rounds
Bear crawl - down & back
Broad jump/burpees - down & back

2-footed standing broad jump. Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump. After every 5 jumps do 3 burpees. If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.		 13m 02s
Performed as RX
Reed Lyons 02/15/2016 PilotFit 21-15-9 Front squat, snatch, dubs 21-15-9
Front squat - 155/135 (rack)
2x Back extension
Power snatch 95/75
3x Dubs		 20m 42s
Performed as RX
Reed Lyons 02/12/2016 PilotFit Treadmill Ladder - From the bottom Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline. Continue going back up the ladder. At each minute decrease the incline 1 degree and increase the speed .5 mph.

Keep up the pattern until you get off the treadmill.

Each minute is one round. Each second is one rep.		 10 rounds 0 reps
Performed as RX
Reed Lyons 02/12/2016 PilotFit Treadmill Ladder - From the bottom Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline. Continue going back up the ladder. At each minute decrease the incline 1 degree and increase the speed .5 mph.

Keep up the pattern until you get off the treadmill.

Each minute is one round. Each second is one rep.		 10 rounds 0 reps
Performed as RX
Reed Lyons 02/11/2016 PilotFit Burpee Sprint 30 hand release Burpees

Done with 1 minute rest following tabata work. See 2/11/16 WOD on PilotFit site.		 2m 05s
Performed as RX
Reed Lyons 02/11/2016 PilotFit Bar Tabata 3 Rounds
30 seconds of:
Deadlift (95 lbs)
Power clean
Push press
Rest

The score is the sum of the least reps per round of each movement.

Done with one minute rest following ab work with same time structure		 28 reps
Performed as RX
Reed Lyons 02/10/2016 PilotFit 4 rounds in the side room 4 rounds:

3 wall walks
15 wall ball (15, 18, 20, 20 lbs)
15 kettlebell (45lbs)
.25 miles on the treadmill		 18m 48s
Performed as RX
David Lovey 02/08/2016 CrossFit Octoduria None WOD
" OPEN 14.4 "
AMRAP14
60 calorie row
50 toes-to-bars
40 wall-ball @9/6kg
30 cleans @60/40
20 muscle-ups		 160 reps
Performed as RX
David Lovey 02/06/2016 CrossFit Octoduria None SKILL
EMOM15
2 High Hang Squat Snatch

WOD
5 rounds for time :
15 Back squats @60/40kg
10 Strict Pull-ups

Cap time 15 minutes		 14m 50s
Performed as RX
David Lovey 02/05/2016 CrossFit Octoduria None SKILL:

RX:
5 rounds not for time:
Max strict HSPU +
Max kipping HSPU

Scaled :
HSPU Pratice

WOD
For time :
4 rounds
15 OHS @35/20 kg
20 Bent Over Barbell Row @35/20

Cap time : 12 minutes		 8m 38s
Performed as RX
Reed Lyons 02/05/2016 PilotFit 7 Rounds - Burpee-Box jumps-Pullups 7 Rounds
10 Burpee box jumps
10 Pull-ups		 16m 18s
Performed as RX
Reed Lyons 02/02/2016 PilotFit 12 min. AMRAP 20-15-10 12 Min. Amrap
20 Kettlebell - 45 lbs.
15 Wallball - 20 lbs.
10 Burpee box jump		 3m 40s
Performed as RX
Reed Lyons 02/01/2016 PilotFit Kettlebell ladder 1 minute running clock:

1st minute do 1 Kettlebell
2nd minute do 2
etc.

Each minute begins with two burpees.

Go as long as you can.		 17 rounds 10 reps
Performed as RX
David Lovey 02/01/2016 CrossFit Octoduria None SKILL
EMOM8
4 Power Clean @ 60%
* Quickly


WOD
100 Front Squat @ 40/30kg
50 HSPU
25 Strict Pull-up

Cap time : 25min		 20m 00s
Performed as RX
David Lovey 01/29/2016 CrossFit Octoduria None WOD
OPEN 15.5
27-21-15-9
Cal Row
Thrusters @ 40/30kg

Cap time : 20min		 18m 20s
Performed as RX
Reed Lyons 01/29/2016 PilotFit 2 x 25 2 Rounds:
25 double unders
25 SDHP (75 lbs)
25 dips
25 push press (75 lbs)
25 pull-ups
25 box jump
25 double unders		 18m 28s
Performed as RX
Reed Lyons 01/28/2016 PilotFit 5 Rounds w/Get ups 5 Rounds
20 Situps - incline bench
10 Wallball
8 Dips
6 Turkish get-ups - 25 lbs. (3 each arm)		 14m 57s
Performed as RX
David Lovey 01/25/2016 CrossFit Octoduria None SKILL
3x10 Overhead Squat

WOD
"OPEN 12.3"
AMRAP18
15 Box Jump
12 Push-press @ 50/35kg
9 T2B		 18m 00s
Performed as RX
Reed Lyons 01/21/2016 PilotFit Contest Chipper Bear crawl down and back
10 deadlift (225)
20 burpee over box
30 push press (95)
40 pull-ups
50 kettlebell (45)
60 sit-ups
70 double-unders
Bear crawl down and back		 25m 50s
Performed as RX
David Lovey 01/18/2016 CrossFit Octoduria None SKILL

- RX
EMOM15
10 T2B

- Scaled
T2B practice


WOD

"Team of 2"
60 Cal Row
60 Soulder-to-Overheads @ 40/30kg
40 Cal Row
40 HSPU
20 Cal Row
20 Burpees over row

Cap time : 20min		 15m 35s
Performed as RX
Reed Lyons 01/17/2016 PilotFit Down and Back 4 Rounds
Sprint down and back twice
Bear crawl down and back
Sprint down and back twice
Farmer's carry down and back - 45 lb. plate
Sprint down and back twice
Down and back with plate overhead 		18m 46s
Performed as RX
David Lovey 01/16/2016 CrossFit Octoduria None SKILL
3RM Back Squat

WOD
3 rounds :
15 Deadlift @ 130/90kg
30 Wall-Ball

Cap time : 15min		 21m 00s
Workout Scaled
David Lovey 01/15/2016 CrossFit Octoduria None SKILL

RX
5 rounds :
5 Pull-up + 3 C2B + 1 Bar MU

Scaled
Pull-up practice

WOD
21-15-9
Hang power Clean @ 75/45kg
Front Squat @ 75/45kg
Push-up

Cap time : 15min
 13m 15s
Workout Scaled
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