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Reed Lyons 11/25/2014 PilotFit Lucky Sevens Complete as many rounds and reps as possible in 7 minutes of:
7x Box Jumps - 24"
7x Burpees
7x Kettlebell Swings - 45 lbs.		 6 rounds 10 reps
Performed as RX
Reed Lyons 11/24/2014 PilotFit Karen 150 Wallball - 20 lbs. 7m 46s
Performed as RX
Reed Lyons 11/15/2014 PilotFit Treadmill contest start at 10 degrees incline and 4 mph. Every minute lower by 1 degree and increase .5mph. At 10 minutes you are flat and 9mph. After that each minute decrease .5 mph and increase 1 degree. Go until you get off the treadmill. 8m 40s
Performed as RX
Reed Lyons 11/13/2014 PilotFit Dubs and Carries 3 rounds:

50 Double-unders
Farmer Carry down and back (45 lb plates)
50 sit-ups
Overhead carry down and back (45 lb plate)		 12m 25s
Performed as RX
Reed Lyons 11/11/2014 PilotFit 15 min. AMRAP 9-12-15 15 min. AMRAP
9 Deadlift - 155 lbs.
12 Pushups
15 Box jump - 24"		 7 rounds 30 reps
Performed as RX
Reed Lyons 11/06/2014 PilotFit 11.3 As many reps as possible in 5 min.
Squat clean & jerk - 135 lbs.		 0 rounds 20 reps
Performed as RX
Reed Lyons 11/04/2014 PilotFit 21-15-9 w/snatch 21-15-9
Box jump
Snatch - 75 lbs
Back squat - 75 lbs.		 8m 07s
Performed as RX
Reed Lyons 11/03/2014 PilotFit 10 min. AMRAP and Run 10 Min. AMRAP
10 Wallball
10 Hand release Burpees pull-ups
20 Sit-ups

Then
1400 m.
Down to Liberty.		 3 rounds 20 reps
Performed as RX
Reed Lyons 10/28/2014 PilotFit 50/400 50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Run 400 meters 		16m 02s
Performed as RX
Reed Lyons 10/27/2014 PilotFit Thrusters on the minute With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. (Scaled at 55 lbs.)
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.		 15 rounds 2 reps
Performed as RX
Reed Lyons 10/21/2014 PilotFit 5 Rounds with Grasshoppers 5 Rounds
10 Pull-ups
20 Grass hoppers
10 Push-ups - Hand release
20 Situps		 10m 17s
Performed as RX
Reed Lyons 10/20/2014 PilotFit Squat Clean AMRAP Ladder AMRAP in 10 minutes of:
Ascending rounds:
1x Hang Squat Clean (115/95#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Squat Clean (115/95#)
2x Burpee Box Jump (24")
2x KB Swing (70/53#)
3x Hang Squat Clean (115/95#)
3x Burpee Box Jump (24")
3x KB Swing

And so on..		 7 rounds 2 reps
Performed as RX
Reed Lyons 10/17/2014 PilotFit Bar work 5 rounds

400m run
5 Power snatch (95 lbs)
5 clean and press (95 lbs)		 16m 21s
Performed as RX
Reed Lyons 10/16/2014 PilotFit 21 to 3 21-18-15-12-9-6-3 reps of

Wallball (20 lbs)
Double-unders
Walking lunges

Run 100m in between each round		 12m 10s
Performed as RX
Reed Lyons 10/14/2014 PilotFit 13 Min. AMRAP 13 Min. AMRAP
10 Hanging clean - 115 lbs.
20 Box jump - 24"		 6 rounds 11 reps
Performed as RX
Reed Lyons 10/13/2014 PilotFit 21-15-9 SDHP 21-15-9
SDHP 75 lbs.
Bar facing burpees		 6m 22s
Performed as RX
Reed Lyons 10/07/2014 PilotFit 3 Rounds 3 Rounds
15 Pullups
15 Burpee Box Jump Step Over
30 Pistols (alternating leg)
50 DUBS 		16m 30s
Performed as RX
Reed Lyons 10/03/2014 PilotFit 2014 CrossFit Games 21-15-9 Complex 21-15-9 COMPLEX

For time: Use the same weight for the lifts (115 lb/ 95 lb/ 75lb)

8 deadlifts
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

May sub muscle ups for jumping muscle ups		 12m 09s
Performed as RX
Reed Lyons 10/02/2014 PilotFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score

One point is given for each rep		 183 reps
Performed as RX
Reed Lyons 09/30/2014 PilotFit Dumbbell Fun 5 Rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

40-50lb db		 8m 54s
Performed as RX
Reed Lyons 09/29/2014 PilotFit OH Squats and Abs 50 OH Squat (45 lbs)
100 Ab mat situps
25 OH Squat (75 lbs)
50 Toes to Bar
10 OH Squat (115 lbs)

Take time from that, then:

25 GHD situps in the weight room		 14m 33s
Performed as RX
Reed Lyons 09/23/2014 PilotFit Run and Jump 4 rounds:

400m
20 box jump step overs (24")		 13m 29s
Performed as RX
Reed Lyons 09/22/2014 PilotFit 21-15-9 Squat Snatch & Burpees 21-15-9
Squat Snatch 75 lbs. (each rep from the ground)
Burpees		 10m 01s
Performed as RX
Reed Lyons 09/19/2014 PilotFit 400/40 Fun 400 m.
40 Kettlebell - 45 lbs.
400 m.
40 SDHP with Kettlebell
400 m.
40 Squat w/Kettlebell
400 m.		 14m 11s
Performed as RX
Reed Lyons 09/16/2014 PilotFit Box Jump Till You Drop 2 Rounds
15 Box jump 30/24" - 24" is scaled WOD
10 Pullups
25 Box jump 24"
10 Pullups
35 Box jump 18"
10 Pullups 		10m 53s
Performed as RX
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