Monday 10/20/2014

Weekly Warmup 2 rounds

  • 25 Double Unders
  • 10 Pull Ups
  • 10 Clapping Push Ups
  • 10 Air Squats
  • 20 Foot Handstand Walk


  • Strict Press: 70% x 3, 80% x 3, 90% AMRAP, 70% AMRAP x 3 (As many reps as possible then rest 10 seconds, repeat AMRAP rest 10 seconds and repeat)
  • Close Grip Bench Press: 50% x 5, 70% x AMRAP x 3

WOD #2 Bear Complex –

15 Min Cap; Before every lift the athlete must complete the following:

5 Hand Release Push Ups

25 Double Unders/50 Singles

Scaled must start at 115/85; Rx must start at 155/115

Complex –

Power Clean

Hang Clean

Squat Clean

Shoulder to Overhead


*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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