Monday 3/7/2016

Warmup x 2

  • 10 OHS w/ Pvc
  • 10 Push Ups
  • 10 Bounding Box Jumps
  • 10 T2B
  • 10 Supermans
  • 5 C2B Pull Ups

BBW: New Cycle.

Back Squat 3 x 5 @ 70%. For those of you that are having trouble staying vertical on your back squats. Do 3 sets of 15 reps reverse GHD after WOD. If you are able to do more than 15 reps add weight.

then 3 sets max reps of strict pull ups. If you are doing over 15 pull ups you must add weight.


For time: (you can only use 1 barbell)

  • 30 Power Cleans (135/95)
  • 30 Pull Ups
  • 30 Thrusters (95/65)
  • 30 Ring Dips

Cash Out

100 Flutter kicks


*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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