Author Archives: CrossFit Lighthouse

Thursday 6/21/17

Group Stretch Wendler week 6 Strict press 5 at 75% 3 at 85% Amrap at 95% -Wod- Complete 2 rounds in 4 minutes 12 over head squats 95/65 12 toes to bar Complete 2 rounds in 4 mins 10 over … Continue reading

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Wednesday 6/21/2017

Group Stretch Strength snatch complex  Full snatch-overhead squat- hang snatch Overhead squat 7×1 WOD  EMOM 20 mins Even- 5 hang squat snatches 115/80 + 5 burpees Odd- 7 box jumps (24/20) 3 hspu’s

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Tuesday 6/20/2017

Group Stretch Wendler week 6  Bench press  Work off of 90% 5 reps at 75% 3 reps at 85% Amrap at 95% WOD  5 rounds for time 400m run 10 pull ups Amrap bench press 50% of 1 rm 1 … Continue reading

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Monday 6/19/2017

Group Stretch Wendler week 6  Back squats 5 reps at 75% 3 reps at 85% Amrap at 95% WOD  27 cal row 27 burpee over rower 27 ring push ups 21 cal row 21 burpee over rower 21 ring push … Continue reading

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Happy Fathers Day

Group Stretch Warm up:  run 1 mile WOD “Franticy land” 21-15-9 Thrusters 95/65 Pull ups 15-12-9 Thrusters 115/80 Chest to bar 9-6-3 Thrusters 135/95 Bar muscle ups For time 30 min cap

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Saturday, June 17, 2017

Saturday, June 17, 2017 Warm Up: Coaches Choice STRENGTH Over head squats In 9 mins find a 3 rep max WOD 150 wall balls Every time you drop the ball 200m run

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Friday 6/16/2017

Group Stretch Wendler week 5  Strict press 3 reps at 70% 3 reps at 80% Amrap at 90% WOD 5 rounds for time 21 cal row 15 power snatches 95/65 9 bar muscle ups

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Thursday 6/15/2017

Group Stretch Wendler week 5 Deadlift 3 reps at 70% 3 reps at 80% Amrap at 90%   WOD For time: 100 double unders 50 push ups 30 front squats 185/115 50 push ups 100 double unders

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Wednesday, June 14, 2017

Wednesday, June 14, 2017 Warm Up STRENGTH Clean and Jerk 6 x 2 @75-70% WOD 9 Min AMRAP 20 Calorie Row 20 Dumbell snatches 50/35 20 Pistols 2 Min REST 9 Min AMRAP 10 Pull ups 200 Meter Run 10 … Continue reading

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Tuesday, June 13, 2017

Tuesday, June 13, 2017 Warm up: coaches choice STRENGTH Wendler week 5 Bench press 3 reps at 70% 3 reps at 80% Amrap at 90% WOD 40 wallballs 40 burpees over wall ball 30 wall balls 30 burpees over wall … Continue reading

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*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

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