Friday 11/6/2015


Warmup:  2 rounds


  • 10 OHS unloaded barbell
  • 10 V Ups
  • 10 Ring Dips
  • 5 C2B Pull Ups
  • 20 Foot Handstand Walk or 30 sec hold



9 min EMOM

Min 0-2 Do 1 Hi-Hang Snatch @ 50%-1 Hang Snatch-1 Snatch

Min 3-5 Do the same sequence @ 60%

Min 6-9 Do the same sequence @ 70%





-1 min rest

-Push Ups

-1 min rest

-Cal Row

-1 min rest

-Sit Ups

So to be clear:

You do 8 sets of 20 seconds on/10 seconds rest for squats; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for push ups; then you rest one minute, then you do 20 seconds on/ 10 seconds off for Cal Row, etc.

The whole workout should take 19 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).


Now for clarification on the scoring:

The Tabata score is the least number of reps performed in any of the eight intervals. For rowing, the unit that is measured is “calories”. So for example – let’s say in your 8 rounds of push ups, the lowest number was on your last round where you did 8, then your score for push ups is 8.



*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

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