WOD

Thursday 10/12/2017

Mobility: Take 25 mins to work on mobility, trigger point and static stretching. Warm up: 2 rounds 10 Air Squats ME Strict Pull Ups 10 Burpees 20 MIN AMRAP 10 Front Squat (135/95) 15 Power Cleans (135/95) 20 DU’s

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Wednesday 10/11/2017

Warm up: 3 rounds 50 Foot Walking Lunge M/E Push Ups 10 Sit Ups 10 Supermans 25 Foot Handstand Walks Strength: Back Squat 7 @ 65% 5 @ 70% 3 @ 75% 7 @ 70% 5 @ 75% 3 @ … Continue reading

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Tuesday 10/10/2017

Warm up: 2 rounds 500 m row BBW: 1 min max Power Clean & Jerk (175/120) 1 min rest 45 sec max Power Clean & Jerk (155/110) 1 min rest 30 sec max Power Clean & Jerk (135/95) WOD … Continue reading

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Monday 10/9/2017

Warm up: 3 rounds 10 Air Squats 10 Sit Ups ME Pull Ups 25 Handstand Walks Strength: Push Press 7 @ 65% 5 @ 70% 3 @ 75% 7 @ 70% 5 @ 75% 3 @ 80% WOD Amrap 15 … Continue reading

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Sunday 10/8/201710

Warm up: 3 rounds 250 M Row 25 KB Front Squats (light) **10 min cap** Strength: Build to heavy power clean in 10 mins, then 5 minutes to work on light power cleans for technique and efficiency leading into the … Continue reading

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Saturday 10/7/2017

Warm up: 5 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Skill: Pistols The Don FOR TIME For Time 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups … Continue reading

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Friday 10/6/2017

Warm up: 2 rounds 50 Lunges 6 HSPU’s 400 Meter Run Compliments of Coach Ryan WOD EMOM EMOM (Until Failure) Thrusters Pull Ups Wall Balls You Choose 4 Reps- Novoice 5 Reps- Intermediate 6 Reps- Expert 7 Reps- God

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Thursday 10/5/2017

Warm up: 2 rounds 10 Air Squats ME Strict Pull Ups 10 Sit Ups 10 Supermans 25 foot Handstand Walks Strength: Bench Press – Work up to 3 RM then reduce by 10% and do 2 sets by 3 reps. … Continue reading

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Wednesday 10/4/2017

Warm up: Mobility Take about 20 to 25 mins and work on foam rolling, trigger point, band work etc….. WOD For time: 800 M Run 30 T2B 10 Deadlifts (225/155) 15 Wall Balls (20/14) 20 T2B 8 Deadlifts (225/155) 15 … Continue reading

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Tuesday 10/3/2017

Warm up: 5 min AMRAP 5 Burpees 5 Box Jump Overs BBW: EMOM 10 1 Power Clean & Jerk @ 80%+ (Go Heavy) WOD 4 rounds for time: 250 M Row 7 STOH (155/110) 7 Front Squats (155/110)

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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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