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Athlete Date Sort Location Workout Name Description Results
Reed Lyons 01/14/2016 PilotFit 21-5-9 OHS 21-15-9
Overhead squats (105/85)
Dips
300 m.		 14m 20s
Performed as RX
David Lovey 01/14/2016 CrossFit Octoduria None SKILL
1RM of complex :
Snatch Pull + Power Snatch + OH Squat

WOD
5 rounds :
20 KB Swing
20 Burpees

Cap time : 15min		 15m 00s
Performed as RX
David Lovey 01/07/2016 CrossFit Octoduria None SKILL
2 rounds 1min hold the position :
- HS hold
- Bottom of the ring
- Bottom of OH Squat
- Top of the ring

WOD
150 KB Swing (24/16kg)
100 Sit-ups

Cap time : 19min		 15m 00s
Performed as RX
Reed Lyons 01/07/2016 PilotFit 7th Heaven 7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees		 16m 17s
Performed as RX
David Lovey 01/05/2016 CrossFit Octoduria None SKILL
Snatch practice

WOD
21 Thrusters (50/35kg)
12 Strict HSPU
15 Thrusters
9 Strict HSPU
9 Thrusters
6 Strict HSPU

Cap time : 12min		 7m 55s
Workout Scaled
Reed Lyons 01/05/2016 PilotFit 21-15-9 Overhead squats 21-15-9
Overhead squats - 95/65 lbs.
Bent-over rows - 45 lbs. each arm
Dead lift - 135 lbs.		 12m 00s
Performed as RX
David Lovey 01/04/2016 CrossFit Octoduria None SKILL
RX
5 rounds :
30sec max strict HSPU
1min rest
30sec max kipping HSPU
1min rest

WOD
2 rounds :
40 C2B
40 Power Snatches (35/25kg)		 17m 45s
Performed as RX
David Lovey 12/30/2015 CrossFit Octoduria None SKILL
1RM Thruster

WOD
AMRAP12
8 Front Squat (80/55kg)
10 Pistols (16/12kg)
12 T2B
 4 rounds 4 reps
Workout Scaled
David Lovey 12/22/2015 CrossFit Octoduria None SKILL
3x10 Back Squat

WOD
3 rounds :
10 Power Clean (90/60kg)
20 T2B
30 Push-up

Cap time : 21min		 16m 49s
Workout Scaled
David Lovey 12/21/2015 CrossFit Octoduria None SKILL
5x3 Snatch Balance

WOD
AMRAP14
7 Burpees box jump
7 Squat snatch 45/30kg		 14m 00s
Workout Scaled
Reed Lyons 12/15/2015 PilotFit 14 min. AMRAP w/dips & OHWL 14 min. AMRAP
10 dips
15 knees to elbow
20 bent over rows - 45 lbs. (10 each arm)
25 overhead walking lunges - 45 lb. plate		 3 rounds 20 reps
Performed as RX
Reed Lyons 12/14/2015 PilotFit 7 Rounds of Snatches 7 Rounds
10 Hanging snatch - 75 lbs.
20 Incline bench sit-ups		 11m 54s
Performed as RX
Reed Lyons 12/11/2015 PilotFit T.U.P. 15-12-9-6-3 reps of:

Power cleans (135/115 lbs)
Pull-ups
Front squats (135/115 lbs)
Pull-ups		 19m 50s
Performed as RX
Reed Lyons 12/07/2015 PilotFit Dumbell burpee thruster AMRAP 10 min. AMRAP
Dumbell burpee thrusters 30/25		 47 reps
Performed as RX
Reed Lyons 12/04/2015 PilotFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters		 5 rounds 0 reps
Workout Scaled
David Lovey 12/03/2015 CrossFit Octoduria None SKILL
EMOM10
1 Front Squat @ 85%

WOD
5 rounds :
5 Power Clean (90/60kg)
10 Burpees Pull-up

Cap time : 15min		 11m 05s
Workout Scaled
David Lovey 12/02/2015 CrossFit Octoduria None SKILL
EMOM15
2 Snatch

WOD
EMOM10
2 Deadlift (70/45kg)
3 Clusters		 10m 00s
Workout Scaled
David Lovey 11/27/2015 CrossFit Octoduria None SKILL
Press

WOD
"Open 12.3"
AMRAP18
15 Box jump
12 Push-press (50/35kg)
9 T2B		 18m 00s
Workout Scaled
David Lovey 11/26/2015 CrossFit Octoduria None SKILL
EMOM15
2 Squat Clean by feel

WOD
EMOM10
6 Snatch (40/30kg)
Max Air Squat		 10m 00s
Performed as RX
Reed Lyons 11/19/2015 PilotFit 10 Minute Bar EMOTM for 10 minutes:

1 clean
2 jerks
3 hanging cleans		 135 lbs
Performed as RX
Reed Lyons 11/13/2015 PilotFit Barbell Ladder - Deadlift Total Barebell Ladder
Start with 45 lb. bar.

EMOM
Begin by snatching bar
Add 10 lbs. every minute

Snatch until you fail then clean that weight
Clean until you fail then Deadlift that weight
Deadlift until you fail 		335 lbs
Performed as RX
Reed Lyons 11/13/2015 PilotFit Barbell Ladder - Clean Total Barebell Ladder
Start with 45 lb. bar.

EMOM
Begin by snatching bar
Add 10 lbs. every minute

Snatch until you fail then clean that weight
Clean until you fail then Deadlift that weight
Deadlift until you fail 		215 lbs
Performed as RX
Reed Lyons 11/13/2015 PilotFit Barebell Ladder - Snatch Total Barbell Ladder
Start with 45 lb. bar.

EMOM
Begin by snatching bar
Add 10 lbs. every minute

Snatch until you fail then clean that weight
Clean until you fail then Deadlift that weight
Deadlift until you fail 		135 lbs
Performed as RX
Reed Lyons 11/12/2015 PilotFit Run then sit 3 Rounds
800 m. on the treadmill @ 1% grade
50 Ab mat sit-ups


 18m 13s
Performed as RX
Reed Lyons 11/11/2015 PilotFit Clean the Gym 3 Rounds
5 Squat cleans - 135 lbs.
20 Burpees
Bear crawl - down and back
Farmer's carry - down and back
50 Dubs		 21m 25s
Performed as RX
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