Monday 2/24/2014

Weekly Warmup or Coaches Choice 2 rounds

  • 30 Double Under or 60 Single Unders
  • 5 Muscle Ups or Progression
  • 15 Push Ups
  • 15 Sit Ups

On this WOD everyone is going to have a partner. While one partner is going the other partner will be counting and keeping their reps legit. So that means the box jumps must have full lockout at the top of the box,a Push Press not a Push Jerk and full lockout. Toes to Bar both feet must hit the bar at the same time and your feet must come behind you when at full extension, also no bending of the arms. THIS IS IF YOU ARE LOOKING FOR AN RX.



WORKOUT 12 . 3

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps, 24″ box
  • 115 pound Push press, 12 reps
  • 9 Toes-to-bar


WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps, 20″ box
  • 75 pound Push press, 12 reps
  • 9 Toes-to-bar



*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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