Sunday 6/26/2016

Warmup: Group Stretch

Skill: Take 15 mins to work on Handstand Walking and Muscle Ups

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Partner WOD

Teams of 3

AMRAP in 4 mins:
100m Run (The whole team runs)
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (225/155)
30 KB Swings (53/40)
20 Wall Ball shots (20/14) – 10′ target
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

AMRAP in 6 mins:
100m Run (The whole team runs)
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (225/155)
30 KB Swings (53/40)
20 Wall Ball shots (20/14) – 10′ target
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

For Time:
100m Run (The whole team runs)
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (225/155)
30 KB Swings (53/40)
20 Wall Ball shots (20/14) – 10′ target
30 Cleans (135/95)
200 DUs

*The whole team runs the 100 m. Only 1 partner goes at a time on the other movements. You must complete 1 exercise before moving onto the next.*

**This is a two part score the first 2 WODS you will count your total reps. The 3rd WOD you will count your time.**

Testimonials

*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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Phone: 516-308-4070
Fax: 516-809-9949