051318

 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.

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.

Warm Up:

  • Row 400m
  • Crossover Hamstring x 8
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pike Push-Ups x 10
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Knees to squat x 5
  • Windshield Wipers x 10
  • Burpees to the bar x 5

WOD:

"Lyon"

5 Rounds for Time

  • 7 Squat Cleans (165/115 lb)
  • 7 Shoulder-to-Overheads (165/115 lb)
  • 7 Burpee Chest-to-Bar Pull-Ups

*2 minutes Rest between rounds


TODAY'S MINDSET

Use the 2 min rest to actively recover. Reset and go at each round as hard as you can!

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com