Sunday 171231

Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Post loads and mile time to comments.

Compare to 160930.

Saturday 171230

Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders

Post rounds completed to comments.

Friday 171229

3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups

Post time to comments.

Thursday 171228

Rest Day


"State slow to fight diabetes amid resistance to prevention," San Francisco Chronicle.

Post thoughts to comments.

Wednesday 171227

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.


Tips and Scaling:
CrossFit WOD 171227 Tips With Katie Hogan
The Clean
The Push Jerk

Tuesday 171226

On a 12-minute clock, 4 rounds of:
1 minute of 1.5-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Post reps completed for each exercise to comments.

Monday 171225

4 rounds for time of:
Run 400 meters
50 squats

Post time to comments.

Compare to 131224.

Sunday 171224

Rest Day


"Two more major industry players part ways with GMA," Politico.

Post thoughts to comments.

Saturday 171223

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Compare to 141028.

Friday 171222

3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups

Post time to comments.

Thursday 171221

Complete as many rounds as possible in 20 minutes of:
10 box jumps, 36-in. box
15 single-arm overhead squats, 50-lb. dumbbell
20 GHD sit-ups

Post rounds completed to comments.

Tuesday 171219

3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 15 reps
15 strict handstand push-ups

Post time to comments.

Monday 171218

For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments.

Sunday 171217

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 170125.

Friday 171215

Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Post reps for each set to comments.

Compare to 141210.

Thursday 171214

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

Post time to comments.

Wednesday 171213

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 170625.

Tuesday 171212

Rest Day


"107 cancer papers retracted due to peer review fraud," Ars Technica.

Post thoughts to comments.

Monday 171211

4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps

Post time to comments.

Compare to 150811.

Sunday 171210

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

Post reps completed for each exercise to comments.

Saturday 171209

Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups

Post rounds completed to comments.

Thursday 171207

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Post loads to comments.

Wednesday 171206

4 rounds for time of:
400-m run
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups

Post time to comments.

Tuesday 171205

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

Post rounds completed to comments.

Sunday 171203

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments or register for the Liftoff and log your score on the leaderboard.

Compare to 161106.

Saturday 171202

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

Post rounds completed to comments or register for the Liftoff and log your score on the leaderboard.

Friday 171201

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments or register for the Liftoff and log your score on the leaderboard.

Compare to 161104.

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