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Athlete Date Sort Location Workout Name Description Results
Reed Lyons 01/16/2019 PilotFit Tumilson Lite 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts

(2 Rounds each of 50, 45, 40, 35 - choose your order)		 20m 15s
Performed as RX
Reed Lyons 01/14/2019 PilotFit Down and Back +CRAB "Down and Back"

In Goodman, go down and back, touching the wall at each end:

Run
Run backwards
Farmer carry (plate in each hand)
Broad jump
Walking Overhead Lunge (one plate overhead)/plate on back
Bear crawl
Crab Walk
Bear crawl
Walking Overhead Lunge
Broad jump
Farmer carry
Run backwards
Run

4 burpees between each activity (start and finish with burpees)		 28m 11s
Performed as RX
Reed Lyons 01/11/2019 PilotFit None 20 Min. AMRAP

10 Back Squat 95lbs
20 Dubs
10 Push Press 95lbs
20 Situps
10 Front Squat 95lbs
20 Push Ups
10 Hang Clean 95lbs
20 Box Jumps 24in		 2 rounds 105 reps
Performed as RX
Reed Lyons 11/26/2018 PilotFit CrossFit Open 16.5 21-18-15-12-9-6-3:
Thrusters
Burpees

65 lb/45 lbs		 14m 22s
Workout Scaled
Reed Lyons 11/16/2018 PilotFit Bar Fight 5 For Time:
5 Dead Lift
5 Back Squat
5 Hang Clean
5 Push Press
5 SDLHP
5 Front Squat
5 Power Snatch
5 Thruster
5 OH Squat
5 Power Clean

*Use 95/65

After each round, drop the last station completed from the next round. So, the first round will have all 10 stations, the second round has the first 9 stations, the third the first 8, etc. The WOD ends when you've completed your 10th set of dead lifts.		 17m 46s
Performed as RX
Reed Lyons 10/24/2018 PilotFit WAGES of Sin Weight and Age Graded Efforts

Weights are a percentage of your Body Weight
Rest between rounds is your age

One minute at each movement - Score is total Reps

Deadlift at 100%
Back Squat at 75%
Snatch at 50%
Overhead Squat at 25%
(round weight down to nearest 5lb)		 140 reps
Performed as RX
Reed Lyons 10/22/2018 PilotFit The Changeling 5 Rounds FT:

Run (10-8-6-4-2) Lengths of the Gym
10 Snatch (45-55-65-75-85lbs)
Dubs (20-40-60-80-100)
10 Box Jump (36-30-24-18-12in)		 20m 54s
Performed as RX
Reed Lyons 10/19/2018 PilotFit Ascending Amrap 12 min Amrap
Acending Reps
1x Thruster 65
1x KB Swing 45
1x Ab Mat SU
2x Thruster 65
2x KB Swing 45
2x Ab Mat SU
3x Thruster 65
3x KB Swing 45
3x Ab Mat SU
and so on		 11 rounds 12 reps
Performed as RX
Reed Lyons 10/15/2018 PilotFit Clair For time:
100 Dubs
90 Air squats
8 . . . lengths of the court (Repeat twice: bear crawl down and back, farmers carry down and back - 45 lb. plates)
70 Situps
60 Dips (w/box)
50 Push press - 65 lbs.
40 Push ups
30 Wall ball - 20 lbs.
20 Pull ups
10 Burpee box jump - 24"
100 Dubs		 30m 34s
Performed as RX
Reed Lyons 10/08/2018 PilotFit Press Ladder 5 Shoulder to overhead - 135 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
30 S2OH - 75 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
5 S2OH - 135 lbs.		 11m 47s
Performed as RX
Reed Lyons 10/01/2018 PilotFit 14.4 60 SDHP (45 lbs)
50 Toes to Bar
40 Wallball (20 lbs at 9 ft.)
30 Cleans (115 lbs)		 14m 45s
Performed as RX
Reed Lyons 09/24/2018 PilotFit Mini Down and Back Complex 14 Minute AMRAP

Move down the set in order reversing the direction at the Pull ups/Toes To Bar

4 One Arm DB Snatch
3 Burpee Over Box
2 Pull-Ups
2 Toes To Bar
3 Burpee Over Box
4 Bent Over Rows		 7 rounds 5 reps
Performed as RX
Reed Lyons 09/17/2018 PilotFit Kill Me with Dumbells 4 Rounds
With one Db in Each Hand (20/35)

10 Db Box Walk Overs
10 Db Hang Cleans
10 Alternating Overhead Db Walking Lunge
10 Db Deadlift Rows


Every time you have to put down the DBs do 4 Burpees		 24m 54s
Performed as RX
Reed Lyons 09/14/2018 PilotFit Matteson 100 hand release burpee to box jump - 24" 12m 48s
Performed as RX
Reed Lyons 08/30/2018 PilotFit Sprint Pairs For Time:

5 Rounds
3 Pull Ups
3 Push Ups

5 Rounds
5 Push Press (75lbs)
5 KB Swings

5 Rounds
7 Box Dips
7 Air Squats		 4m 45s
Performed as RX
Reed Lyons 08/30/2018 PilotFit 3-Rep Max Deadlift None 300 lbs
Performed as RX
Reed Lyons 08/20/2018 PilotFit Welcome Back 14min AMRAP

5 Burpees
10 WB
15 KB		 7 rounds 8 reps
Performed as RX
Reed Lyons 08/10/2018 PilotFit 15 min. AMRAP - Heavy Cleans 15 min. AMRAP:
5 Power Clean - 135 lbs.
10 Knees to Elbow
15 Pushups Results: 5 rounds 27 reps

OR

17.1 from Wednesday		 7 rounds 1 reps
Performed as RX
Reed Lyons 07/27/2018 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		 42 reps
Performed as RX
Reed Lyons 07/25/2018 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.

Today, you will score this separately from the Unlucky Sevens that included two 800 m. runs. You get a time for the full Unlucky WOD and the you'll score rounds & reps for Lucky.

No rest between the runs.		 4 rounds 7 reps
Performed as RX
Reed Lyons 07/25/2018 PilotFit Unlucky Sevens Run 800 m.

Then complete as many rounds and reps as possible in 7 minutes of:
7x Box Jumps - 24"
7x Burpees
7x Kettlebell Swings - 45 lbs.

Run 800 m.		 16m 38s
Performed as RX
Reed Lyons 07/23/2018 PilotFit 14.2 Light From 0:00-3:00 - 2 rounds of 10 OHS (45) & 10 pullups
3:00-6:00 - 2 rounds of 12 OHS & pullups
6:00-9:00 - 2 rounds of 14 OHS & pullups
etc.		 192 reps
Performed as RX
Reed Lyons 07/20/2018 PilotFit AMRAP Triplet 15 min. AMRAP
12 Deadlift 105/95
10 Burpee over box
8 Push press 105/95
 5 rounds 17 reps
Performed as RX
Reed Lyons 06/13/2018 PilotFit Daphne AMRAP
1 Min at Each Station

12in Box Jumps
12in Decline Push Ups
12in Overhead Squat Touches 45lbs
18in Box Jumps
18in Decline Push Ups
18in Overhead Squat Touches 75lbs
24in Box Jumps
24in Decline Push Ups
24in Overhead Squat Touches 95lbs
30in Box Jumps
30in Decline Push Ups
30in Overhead Squat Touches 115lbs		 233 reps
Performed as RX
Reed Lyons 06/07/2018 PilotFit Outside without Steve 5 Rds FT

400m Run
10 WB 20lbs
20 AB Mat Situps
30 Dubs		 18m 49s
Performed as RX
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