Monday 3/14/2016

Warmup x 2

  • 10 OHS w/ Pvc pipe
  • 10 Push Ups
  • 10 Hips to Rings (Hi Rings)
  • 10 Bounding Box Jumps
  • 10 HSPU or 30 Sec Holds
  • 10 Ring Rows to Ring Dips (Lo Rings)

BBW:  Back Squat 3 x 5 @ 70% + 10 lbs.  (Do not advance if you did not complete the required reps from Friday)

Pull Ups 3 x max reps.  If you are able to do more than 15 reps you must add weight.

IMG_2796 (1)


  • 21 Power Cleans (95/65Rx)(155/95Rx+)
  • 21 HSPU
  • 21 Cal Row
  • 15 Power Cleans (135/95Rx)(185/130Rx+)
  • 15 HSPU
  • 15 Cal Row
  • 9 Power Cleans (155/110Rx)(215/150Rx+)
  • 9 HSPU
  • 9 Cal Row


*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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