W.O.D FOR 07/11/2015 G

7/11/2015 G

Warm up – STRETCH

Strength: 4 rounds 30 sec KB swings 30 sec rest

WOD:      “ANGELINE”   

NOTE:  This is not one of the  Girl named wod’s.  Someone wouldn’t stop.  It was just easier to name this one Angeline. 🙂

2 rounds- Partner wod        – while one person works the other is holding a hollow                                                  rock, partner cant start until the other partner is in a                                                     hollow rock

6 rope climbs            


40 knee to elbow

60 air squats

80 push ups

100 sit ups


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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