Thursday 6/11/2015

Warmup:  2 sets

  • 2 Rope Climbs
  • 10 Ring Dips
  • 10 Jumping Air Squats
  • 25′ Handstand Walk
  • 6 Pistols (alt legs)

BBW: Tabata Thrusters (95/65)

Tabata Thrusters (95/65)
Tabata Thrusters (95/65)Rx Complete as many reps as possible in 8 rounds of 20 sec’s work and 10 sec’s rest.
IMG_2034 (3)

WOD Rx 6/11/15

WOD 6/11/15 Rx
For time:21 Power Cleans 135/95#
50 Double Unders
21 Toes to Bar
15 Power Cleans 135/95#
50 Double Unders
15 Toes to Bar
9 Power Cleans 135/95#
50 Double Unders
9 Toes to Bar


*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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2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949