Friday 2/19/2016

Warmup x 2

  • 10 Hips to Rings (MU Progression) (hi rings)
  • 10 Ring Row to dip positon (lo rings)
  • 10 Air Squats
  • 10 V Ups
  • 10 OHS unloaded barbell

BBW: Back Squat 3 sets by 5 reps @ 70% + 5 lbs (Should be 15 lbs more if last Squat reps were completed.)

Pull Ups (Strict) 3 sets by max reps (if over 15 reps use weight)



For time:

  • 80 DU’s
  • 40 T2B
  • 20 Bench Press (185/130)
  • 2 min rest
  • 80 DU’s
  • 40 T2B
  • 20 Bench Press (155/110)
  • 2 min rest
  • 80 DU’s
  • 40 T2B
  • 20 Bench Press (135/95)



*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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