Wednesday 2/17/2016

Warmup x 2

  • 10 Ring Dips
  • 10 Ring Rows
  • 10 Air Squats
  • 5 C2B Pull Ups
  • 10 Sit Ups
  • 10 Supermans

BBW: Strict Press 3 sets x 5 reps @ 70% + 5lbs from last week

Deadlift 1 set by 5 reps @ 70%

Partner WOD

For time:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlift (135/95)

Rules are each partner has their own barbell. On 3,2,1 GO both partners must lift the bar to lockout position. Then one partner does a rep, after that the 2nd partner does the rep while the other partner holds the bar in the lockout. If either partner drops the bar or resets their hands on the ground that is a penalty.

Penalty = 10 KB Swings (53/35) per drop.

Time stops when kettle bell swings are completed.


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