Wednesday 4/20/2016

Warmup:  3 x 500 meter row

BBW: Power Clean & Power Jerks 3 x 5 @ 70% + 15lbs

Clean & Jerk 3 x 5 @ 70% + 15lbs.



12 min AMRAP

  • 10 Alt. Front Rack Step Ups (75/55lbs)(24″/20″)
  • 10 Incline Push Ups (24″/20″)
  • 10 Floor Wipers
  • 30 Double Unders

**Do not drop barbells on the Box Jumps it will bend the bars**

Cash Out


  • On the 20 seconds do Russian Twist (20/14lbs)
  • On the 10 seconds do Med Ball Crunchers



*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