Monday 7/15/2013

Warmup:  2 rounds of:

  • 30 second handstand holds (alt shoulder touching)
  • 10 Ring Dips
  • 10 Hollow Rocks
  • 10 Saddle Rocks
  • 10 Pull-ups

Strength:  Shoulder Press 5 sets of 3 reps.


With a partner, complete the following work for time:

  • 50 Hang Power Cleans (115/80)
  • 100 Box Jumps
  • 500 Meter Row
  • 50 Front Squats (95/65)
  • 50 Toes to Bar
  • 500 Meter Row
  • 50 Shoulder to Overhead (65/45)
  • 200 Sit-ups
  • 500 Meter Row

Only 1 partner working at a time.  If there is a Team of 3 add a 1/3 of the reps and another 250 to the row.  Only 1 barbell can be used throughout the wod.


*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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Bellmore, NY 11710.
Phone: 516-308-4070
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