Sunday 6/5/2016

Warmup:  AMRAP 6

In teams of 2 – start at any movement – use KB’s if we don’t have enough Farmer Carry’s.

  • 100 Foot Farmers Carry (135/95) each partner carries 50 feet
  • 10 C2B Pull Ups
  • 10 Push Ups
  • 10 Sit Ups

Skill:  Work on Handstand Walking


WOD 2: “The Silver 60” 

For Time:

60x Goblet Squats (53/35)
60x Kettlebell Swings
60x Bar Facing Burpees
60x Deadlifts (155/110)
60x Double Unders
60x Calorie Row

Athletes MUST alternate every 60secs

Athletes do not have to alternate on the rower BUT if they want to alternate it MUST be done at 60 second marks.

Time Cap: 12min



*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
Fax: 516-809-9949