WOD for Saturday 4/16/2016


  • 50 Double Unders
  • 10 C2B
  • 40 Double Unders
  • 8 C2b
  • 30 Double Unders
  • 6 C2B
  • 20 Double Unders
  • 4 C2B
  • 10 Double Unders
  • 2 C2B

BBW: Deadlifts 5×3 @ 75% + 10lbs


The WOD “Armistice“

9 minute AMRAP (as many rounds as possible) of:

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats


*add 11 to the sit-ups and air squats for each additional round


2-minutes of rest, followed by:


9 minute AMRAP (as many rounds as possible) of:

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)


*add 11 to the pushups and box jumps for each round


*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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