Wod for Saturday 6/16/2012


“Deck of Cards”

Take a deck of cards, shuffle.

Face cards are 10 reps, Aces are 11 reps, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.
Cycle whole deck.
Hearts = pull-ups
Diamonds = v-ups
Spades = air squats
Clubs = box jumps (24″/20″)
1st Joker = 50 burpees 2nd Joker = 800 meter run

Tomorrow will be the final day for the 30 day challenge and we will be doing weigh ins at 8 AM. Congratulations to all of you, there are some fantastic results. We will be doing the HIIT class at 7 AM tomorrow, which will be the final one for the 30 day challenge.



*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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