W.O.D for Monday 11/23/2015

Warm up

2 rounds

250 m row

5 Burpees

5 Push Ups

10 Sit Ups


Power Cleans

5X10 @ 60%

Touch & Go if you can

Increase weight if it

feels light



5 Strict Pull Ups

10 Ring Dips

15 V-Ups

20 Push Ups

25 Sit Ups

30 Air Squats

Cash Out


Weighted Plank


rest on the 10s

Last 20 hold to



*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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