Author Archives: CrossFit Lighthouse

Monday 8/21/2017

Strength: Front Squat 4 x 3 @ 70% with 1 sec pause in the bottom BBW: 5 min EMOM Min 1 Hi-hang Clean + Hang Clean + Jerk @ 60% Min 2 Hi-Hang Clean + Hang Clean + Jerk @ … Continue reading

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Sunday 8/20/2017

From 0-10 mins 21-15-9 Power clean 135/95 Kbs 70/53 From 10-20 21-15-8 Power cleans 115/80 Kbs 53/35 Pull ups From 20-finish 21-15-9 Power cleans 95/65 Kbs 35/26 Pull ups Cal row

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Saturday 8/19/2017

Warm up: 2 rounds ME T2B 50 DU’s ME Dips 10 Alt Pistols BBW: Push Press Work up to 3rm then 5 sets by 3 reps WOD 15 min AMRAP 5 STOH (135/95) 10 Deadlifts (135/95) 15 Box Jumps

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Friday 8/18/2017

Warm up: 2 rounds 10 Burpee Box Jumps (24/20) 10 Ring Rows 50 ft walking lunges 25 ft handstand walks Strength: Work up to a 3 rep max then 5 sets by 3 reps WOD 3 rounds for time: 500 … Continue reading

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Thursday 8/17/2017

Warm up: 2 rounds 10 Air Squats Max effort strict pull ups 10 V-Ups Max effort push ups Strength: Deadlift work up to 85% then 5 sets by 3 reps @ 85% WOD 20 min AMRAP 5 Wall Balls (30/20) … Continue reading

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Wednesday 8/16/2017

Warm up: 3 x 500 m row 1 min rest between sets   WOD For time: 40 Snatches (95/65) 40 Burpees 20 C2B Pull Ups 4 Power Cleans (225/155) 4 Muscle Ups

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Tuesday 8/15/2017

Warm up: 15-12-9 reps of: Sit ups T2B BBW: Work up to you 3RM Push Press then 5 sets of 3 reps WOD 12, 10, 8, 6, 4, 2 reps of: Thrusters (135/95) 60, 50, 40, 30, 20, 10 Double … Continue reading

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Monday 8/14/2017

Strength: Front Squat 4 sets 3 reps @ 70% after 3rd rep do another rep with 1 sec pause in the hole and bounce out quickly. BBW: Take about 10 to 15 mins 4 sets: High hang clean + hang … Continue reading

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Sunday 8/13/2017

WOD Partner Workout 2 ROUNDS FOR TIME – Partner A rows 500m Partner B static deadlift hold (225/155) *if you need to modify, 50% of 1RM -Swap and repeat Then -Partner A 30 push press (115/75) Partner B static handstand … Continue reading

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Saturday 8/12/2017

Warm up Tabata t2b WOD 5 rounds. 5 front squats (185/130) 15 cal row 25 wall balls (20/14) Cash Out Accessory arm work after 100 curls empty bar 100 skull crushers empty bar

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Testimonials

*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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