WOD

Tuesday 11/21/2017

Warm up 3 ROUNDS ME Strict Pull Ups 10 Air Squats 10 Reverse Crunchers 25 foot Handstand Walks BBW PUSH PRESS Work up to a 3 RM then drop 10% and do 3 x 3 WOD 15 MIN AMRAP 10 … Continue reading

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Monday 11/20/17

Warm Up: 5 min AMRAP “Cindy” BBW: Take a few a mins to work on power cleans with an unloaded barbell “Alexander” 5 Rounds 31 Back Squats (135/95) 12 Power Cleans (185/135) Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, … Continue reading

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WOD for Sunday 11/19/17

Warm Up: 3 Rounds 10 Good Mornings w unloaded barbell 10 Dumb Bell Press 10 Ring Row 20 Alt Lunges w dumb bell Strength: Work up to a heavy power clean WOD 11/18/17 Timothy Davis | Age 28 In honor … Continue reading

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Saturday 11/18/2017

Warm up 6 ROUNDS 200 meter run rest 30 secs First two rounds moderate pace. BBW EMOM 8 Odd min 10 Thrusters (75/55) Even min 10 Bar Facing Burpees WOD Team of 4 4 PERSON ROTATION 21-18-15-12-9-6-3 T2B Row for … Continue reading

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Friday 11/17/2017

Warm up: 3 rounds 10 Air Squats ME Pull Ups ME Push Ups 10 Reverse Crunchers 20 Single Unders BBW: Work on technique of the Snatch and Clean & Jerk WOD WITH A RUNNING CLOCK Isabel 30 Snatches (135/95) 1 … Continue reading

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Thursday 11/16/2017

Warm up: 5 min AMRAP 10 Overhead Lunges (25/15) 10 Russian Twist (25/15) BBW: 9 min EMOM 0-2 min 3 Power Clean & Jerk @ 70% 3-5 min 2 Power Clean & Jerk @ 80% 6-8 min 1 Power Clean … Continue reading

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Wednesday 11/15/2017

Warm up: 3 x 500 m row Strength: Bench Press 5×5 @ 80% “Happy Birthday Amanda” WOD 400 m run 21 KB Swings (53/35) 21 T2B 21 Box Jumps (24″/20″0 400 m run 15 KB Swings 15 T2B 15 Box … Continue reading

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Tuesday 11/14/2017

Warm up: 3 rounds 50 foot Walking Lunges M/E Push Ups 10 Reverse Crunchers 25 foot Handstand Walk BBW: Take 15 mins to work up to a heavy Snatch WOD 4 rounds 40 DU’s 12 STOH (135/95) 12 Back Squats … Continue reading

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Monday 11/13/2017

Warm up: 3 rounds 10 Air Squats M/E Strict Pull Ups 10 Sit Ups 10 Supermans 25 ft Handstand Walks BBW: EMOM 8 Thrusters 8 sets of 4 reps @ 70% Frank the Tank making 225lb deadlift multiple reps look … Continue reading

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Sunday 11/12/2017

*Please start reserving classes on ZenPlanner* **We will be moving on Thanksgiving Weekend so anybody who is available to help it would be much appreciated** Warm up: Group Stretch WOD 21, 18, 15, 12, 9, 6, 3 reps: P … Continue reading

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Testimonials

*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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