Saturday 1/21/2017

*Remember to sign up for the 2017 CrossFit Open* //

Warm up: Coaches choice

BBW: Push Press 1by4@70%, 1by4@75%, 1by4@80%, 1by4@80% (Push Press should 1RM should be 30% higher then your Strict Press.)

Parnter Plank WOD (Teams of 2)

For time:

  • 400 m run (Both partners run)
  • 40 OHS (115/80)
  • 40 sit-ups
  • 40 hr push ups
  • 300 m run
  • 30 OHS (115/80)
  • 30 sit-ups
  • 30 hr push ups
  • 200 m run
  • 20 OHS (115/80)
  • 20 sit-ups
  • 20 hr push ups

One partner must hold Plank position before other partner can start the reps. Reps can be split up anyway. Run must be done by each partner. Can’t move on without partner.


*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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