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Athlete Date Sort Location Workout Name Description Results
Reed Lyons 05/24/2016 PilotFit 2016 Regional #3 Light 52 wallball - 20/15 lbs.
26 pullups
5 min. cap.		 3m 33s
Performed as RX
Reed Lyons 05/24/2016 PilotFit 2016 Regional #4 Light 10 Rounds
20 air squats
10 power cleans - 75 lbs.

After having done #3 (52 wallball and 26 pullups)
5 min. cap. 1 min. rest.		 18m 57s
Performed as RX
Reed Lyons 05/20/2016 PilotFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 122 reps
Performed as RX
Reed Lyons 05/19/2016 PilotFit Stage and floor 15 dips
15 strict knees to elbow

4 Rounds
Farmer's carry (down and back - wall-to-wall)
Sprint (down and back twice)

15 strict knees to elbow
15 dips		 12m 39s
Performed as RX
Reed Lyons 04/25/2016 PilotFit Slow and Steady 3 Round for Time

600m (.38m)
50 AB Mat Situps
25 Burpee Box Jumps		 27m 13s
Performed as RX
Reed Lyons 04/22/2016 PilotFit Tabata Grip Tabata Timer/ lowest round reps

Deadlift 185#
Plank
Bent over rows #45 kb
Dubs
Static hold 50#/60#
 25 reps
Performed as RX
Reed Lyons 04/21/2016 PilotFit Fast and Heavy 20-10-5 Clean and Jerk to find C&J Weight

Then

12 min AMRAP:

1 Clean and Jerk (Full) Heavy

7 Pullups

20 Grasshoppers		 5 rounds 8 reps
Performed as RX
Reed Lyons 04/20/2016 PilotFit None 5 Rounds

10 One Arm DB Snatch #45
10 Weighted DB Box Step Ups #45 x2
10 Landmines #65
10 Sit Ups		 15m 20s
Performed as RX
David Lewis 04/19/2016 Vintage CrossFit None 5 Rounds for time of
40 Double Unders
30 Squats
20/15 Calorie Row		 20m 04s
Workout Scaled
Reed Lyons 04/15/2016 PilotFit More Jumps and Pulls In front of a clock set for 12 minutes:
1 minute of 24-inch box jumps
1 minute of 95-lb. sumo deadlift high pulls
2 minutes of 24-inch box jumps
2 minutes of 95-lb. sumo deadlift high pulls
3 minutes of 24-inch box jumps
3 minutes of 95-lb. sumo deadlift high pulls		 140 reps
Performed as RX
Reed Lyons 04/14/2016 PilotFit None Strength:
Tempo Bench 3-3-3

Tempo Bench: This is 3 down, 2 seconds at the chest, fast up, 1 second pause at the top.

WOD:
4 Rounds

20 Yard Walking Dumbbell Lunge as heavy as possible(10 yards out, 10 yards back)

Immediately transition into a

100 Yard Shuttle Sprint (10 yards out, 10 yards back x 5)		 7m 57s
Performed as RX
Reed Lyons 04/12/2016 PilotFit ARMRAP 10 Minute Amrap

Max Unbroken Chest to Bar Pull Ups

Every time you break, run 200m		 48 reps
Performed as RX
Reed Lyons 04/12/2016 PilotFit OHS Max OHS
2-2-2		 155 lbs
Performed as RX
Reed Lyons 04/11/2016 PilotFit Merry-go-rounds For time:
1 round of:
100 double-unders
50 squats
75-lb. push press, 25 reps / 20 pullups
Then, 2 rounds of:
60 double-unders
30 squats
75-lb. push press, 15 reps / 10 pullups
Then, 3 rounds of:
40 double-unders
20 squats
75-lb. push press, 10 reps / 5 pullups
 19m 03s
Performed as RX
Reed Lyons 04/07/2016 PilotFit Toes to Bar with Penalty 50 T2B for time.

every time you break,
perform 30 double unders as a penalty		 6m 29s
Performed as RX
Reed Lyons 04/04/2016 PilotFit 15 AMRAP - run & burpees AMRAP in 15 minutes
400 meters (1/4 mile)
15 Burpees

*every 1/100th of a mile is a rep		 3 rounds 28 reps
Performed as RX
Reed Lyons 03/29/2016 PilotFit 15 min. AMRAP w/lateral hops 15 Minute AMRAP
50 Lateral Hops
10 Deadlift 185 lbs.
15 Wallball 20 lbs.
20 Back extention

Lateral hops - sideways back and forth over barbell		 4 rounds 5 reps
Performed as RX
Reed Lyons 03/28/2016 PilotFit 12 min. AMRAP 25-15-5 12 Min. AMRAP
25 Sit ups
15 Box jump - 24"
5 Front squat - 135/115		 5 rounds 15 reps
Performed as RX
Reed Lyons 03/23/2016 PilotFit Snatch and Shoulders 12 Bench Press #115
15 Hole Box Jumps 24'
8 Bench Press #135
15 Hole Box Jumps 24'
5 Bench Press #145
15 Hole Box Jumps 24'
12 Squat Snatch #75
20 Dubs
8 Squat Snatch #95
20 Dubs
5 Squat Snatch #115
20 Dubs
25 Kb Swings #45
10 Burpees
25 Kb Swings #45
10 Burpees
25 Kb Swings #45
10 Burpees		 22m 00s
Performed as RX
Reed Lyons 03/23/2016 PilotFit Snatch and Shoulders 12 Bench Press #115
15 Hole Box Jumps 24'
8 Bench Press #135
15 Hole Box Jumps 24'
5 Bench Press #145
15 Hole Box Jumps 24'
12 Squat Snatch #75
20 Dubs
8 Squat Snatch #95
20 Dubs
5 Squat Snatch #115
20 Dubs
25 Kb Swings #45
10 Burpees
25 Kb Swings #45
10 Burpees
25 Kb Swings #45
10 Burpees		 22m 00s
Performed as RX
Reed Lyons 03/04/2016 PilotFit CrossFit Open 16.2 Men's Masters 55-59

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 lb.

Stop at 20 minutes.		 175 reps
Performed as RX
Reed Lyons 02/26/2016 PilotFit 16.1 Men's 55-59 Rx 20 Min. AMRAP
25' Overhead walking lunges - 65 lbs.
8 Bar facing burpees
25' Overhead walking lunges
8 Chin over bar pull ups		 192 reps
Performed as RX
Reed Lyons 02/22/2016 PilotFit 400's & Wallball 4 Rounds
400 m.
25 Wallball		 16m 16s
Performed as RX
Reed Lyons 02/19/2016 PilotFit 10 minute Man Maker Man Makers
As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells		 41 reps
Performed as RX
David Lovey 02/18/2016 CrossFit Octoduria None SKILL
5x5 Deadlift (~85%)

WOD
21/15/9
HSPU
Snatch @40/30kg

Cap time 10 minutes

- Rest 1 minute -

9/6/3
Muscle-ups
Sit-ups

Cap time 5 minutes		 15m 00s
Performed as RX
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