Saturday 6/25/2016

Warm Up: 5 min AMRAP

  • 1oo m Row
  • 5 Hips to Rings
  • 5 OHS w/ PVC Pipe
  • 5 Ring Dips
  • 5 V-Ups

Strength: Find 1RM Strict Press

Partner WOD



Teams of 2

4 rds for time:

  • 800m run
  • 50 wall ball (20/14)
  • 6 alt rope climbs
  • 25 Hang power snatch (95/65)

Athlete 1 runs the 800m while athlete 2 does 50 wall ball. When both are completed move to the rope climbs where you alternate reps. Once these are completed move the the hang power snatch where you can split the reps however you want. Once round is completed the athlete who ran first is now completing the wall ball while the other runs.


*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*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949