WOD for Friday 3/25/2016

**Friday night at 8PM we will be doing the final CrossFit Games Open WOD 16.5.  If you haven’t made it down yet we could use the motivation of the Lighthouse Family cheering us on.**

I did not program 16.5 due to Friday’s WOD having Thrusters in it.

Warmup x 2

  • 10 Air Squats
  • 10 Supermans
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Walking Lunges
  • 10 C2B Pull Ups
  • 20 Ft Handstand Walk

BBW:  Back Squat 3 x 5 @ 70% + 25lbs (If you did not complete Monday’s reps do not advance to 25lbs stay at 20lbs or wherever you were able to complete the required reps.)

Strict Pull Ups 3 by max reps.  (if over 15 reps add weight)

IMG_8316

Benchmark WOD “Mary”

20 min AMRAP

  • 5 HSPU
  • 10 1 legged squats
  • 15 Pull Ups

 

 

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

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