Monday 9/11/2017 Tribute WOD

Strength: Back Squat Work up to 3 RM 1st rep 3 sec pause in the hole, then drop 10% and do 3 x 3 with no pause.

 

9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
9 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
9 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
9 HSPUs
11 KB Swings (2 pood / 1.5 pood)
9 Toes to Bar
11 Deadlifts (170# / 120#)
9 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

Testimonials

*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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