WOD

Monday 5/1/2017

PR WEEK BBW:  Find your 1RM Snatch (Please take video and send to Amanda so we can post) WOD For time: 1 mile run (Hess gas station and back) 21 KB or DB Snatch (70/53) 30 Air Squats 800 M … Continue reading

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Sunday 4/30/2017

Warm up:  Coaches choice Strength:  Bench Press 3 sets of 10 to 12 reps @ 60% to 65% of max WOD 15 min AMRAP 200 m run 15 Box Jumps (24/20) 15 KB Swings (53/35) Tabata:  Leg raisers (use the … Continue reading

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Saturday 4/29/2017

BBW:  Week 8 Last Day.  Next week will be PR week. Snatch work up to 80% Clean & Jerk  work up to 80% 15 min AMRAP 12 Bar Facing Burpees 9 Deadlifts 6 Cleans 3 STOH Weight starts at (95/65) … Continue reading

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Friday 4/28/2017

Warm up:  Coaches choice WOD # 1 8 rounds for max reps: 20 sec’s of Bench Press (95/65) 20 sec’s of rest Missing    Have you seen this Athlete? Approach with caution he is know to be angry when he … Continue reading

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Thursday 4/27/2017

BBW:  Week 8 of 8 Power Snatch – 75%x2, 80%x2, 85%x3 set 2 reps Clean & Jerk – 70%x1+1, 75%x1+1x 2 sets WOD 20 min AMRAP 200 m run 10 Deadlifts (225/155) 10 Bar Facing Burpees 10 HSPU’s  

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Wednesday 4/26/2017

BBW:  Week 8 of 8 Snatch – 75%x2, 80% 3 sets by 1 rep WOD 3 rounds for time: 500 meter row 30 wall balls (20/14) 30 box jump (20/14 Post Class Lifts Snatch Pull – 90% (of sn) 3 sets … Continue reading

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Tuesday 4/25/2017

BBW:  Week 8 of 8 Snatch – 75% x 1 x 6 sets Power Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1x 3 sets WOD  20 min AMRAP 10 Push Press (95/65) 20 Floor Wipers 30 DU’s

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Monday 4/24/2017

BBW:  Week 8 of 8  Next week will be a PR week so give it your all this week and don’t forget to do the Post Class Lifts. Snatch – 75%x2, 80%x1, 85%x1x3 sets Clean & Jerk – 75%x1+1, 80%x1+1, … Continue reading

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Sunday 4/23/2017

DEATH BY GOBLET With a (53/35) KB Complete 5 rounds of each superset then rest 60 seconds 10 goblet squats + 10 burpees 20 goblet lunges + 10 kb swings 20 goblet step up (24/20) + 30 sec plank 10 … Continue reading

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Saturday 4/22/17

Strength: Snatch – 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single WOD: As a Team of 2, complete for time: 400m Run (Bumper plate 45#/25#) 60 Thrusters (95#/65#) 6 Rope Climbs … Continue reading

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Testimonials

*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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