Thursday 5/5/16


Tibata:Wall ball catch over pull up rigs. For each time a team drops the ball they have to do 5 Shuttle Runs. Runs are to be done at the end.


PR Week: Find your 1RM Power Clean and Power Jerk then find your 1RM C&J

(Coaches don’t forget to get video and send to Amanda) Thanks



2 Rounds

  • 15 Deadlift (135/95lbs)
  • 15 Double Kettlebell Swings (2*53/2*35lbs)
  • 15 Push Ups
  • 15 Cal Row
  • 15 Clean and Jerk (135/95lbs)
  • 15 Pull Ups
  • 15 Cal Row
  • 15 Box Jumps (24/20″)
  • 15 Knees to Elbows
  • 15 Double Unders
  • 15 Cal Row


*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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