Thursday 11/17/2016

3 rounds not for time

  • 10 Air squats
  • 20 Foot handstand walks or 30 sec holds
  • 5 Strict pull ups
  • 10 V-ups

BBW: EMOM 10 (start at 60% to 70% go up as form permits)

  • 1 Power Clean
  • 1 Push Press
  • 1 Push Jerk
  • 1 Split Jerk



For total reps: (Score both WOD’s separately)(Post reps in zen planner)

2 rounds of:

  • 1 minute Max reps of Snatch (135/95)
  • 1 minute Max reps of Rope Climbs
  • 1 minute Max reps of 50 foot Shuttle Runs

1 min rest


For total reps:

2 rounds of:

  • 1 minute Max reps of Power Cleans (185/130)
  • 1 minute Max reps of Burpees over the bar
  • 1 minute Max reps of 50 foot Shuttle 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*,

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