W.O.D FOR FRIDAY 10/03/2014






WOD #3

10rds for time
7 ground to overhead 75/55
7 burpees
Time Cap: 10 minute
Women will use womens bars with weight. Men will use mens bars with weight.
Ground to Overhead in any form: Clean and Jerk, Snatch.  Athlete must show control of the bar in the overhead position with head through.
Burpees must show full extension at hips and knees. Chest must hit the ground at the bottom. No jump required at the top of the burpee, just full extension.


*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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