WOD

Monday 7/17/2017

Warmup:  Please be stretched out and ready to go. Strength:  Back Squat 5 @ 70% 5 @ 75% 5 @ 80% max @ 85% BBW:  EMOM 10 Min 0-4 do 3 TNG Squat Snatches @ 70% Min 5-9 do 1 … Continue reading

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Sunday 7/16/2017

Warmup:  7 sets 30% of your max set of Muscle Ups or Pull Ups Rest 30 secs BBW:  EMOM 6 min 0 – 2      3 Power Snatches min 3 – 5      5 Power Cleans WOD 12 … Continue reading

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Saturday 7/15/2017

Warmup: 3 sets: 10 HSPU 15 Box Jumps (24/20) 2 Rope Climbs WOD # 1 For time 2 rounds of: 100 Double Unders 50 Russian KB swings (70/53) eye level 35 Wall Balls (30/20) 20 Toes to Bar Rest 5 … Continue reading

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Friday 7/14/2017

Warmup: 500m row x 3 (1:00 rest between each set) Abs 5 sets 20 weighted sit ups (30lb DB/ keep DB on chest) 60 seconds rest 60 second side plank hold (left) 30 sec rest 60 sec side plank hold … Continue reading

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Thursday 7/13/2017

Warmup:  Group Stretch Strength:  Bench Press add 5 lbs 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% 4 @ 80% Hero WOD “Roy” 5 rounds 15 Deadlifts 20 Box Jumps … Continue reading

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Wednesday 7/12/2017

Strength: Front squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% EMOM for 5 minutes 2 front squats @ 80% BBW 4 sets: 10 dead lifts (225/155) 60 sec rest 12  lunges (12 ea side 50/35 … Continue reading

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Tuesday 7/11/2017

Warmup 2 sets: 1 minute Box Jumps (24/20) 1 minute rest 1 minute of Pull Ups 30 sec of burpees 2 minutes rest Keep track of your reps as we will revisit it.   WOD For time: 1000 M Row … Continue reading

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Monday 7/10/2017

Warmup:  2 sets 30 double unders 30 sec L sit 5 muscle ups or (Chest to ring swings & Ring dips) Strength:  Back squats 5 @ 65% 4 @ 70% 3 @ 80@ 2 @ 85% 1 @ 90% WOD … Continue reading

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Sunday 7/9/2017

Group Stretch Strength:  Bench Press add albs 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% 4 @ 80% Hero WOD “Rankel” 20 min AMRAP 6 Deadlifts (225/155lb) 7 Burpee Pull-ups 10 … Continue reading

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Saturday 7/8/2017

Warmup:  3 sets 10 handstand push ups 20 sec Side plank hold (left) 20 sec side plank hold (right) Tall Box Jumps 4 reps (Go to a challenging height) Skill:  Work on Butterfly or Kipping For times 20 pull ups 1 … Continue reading

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Testimonials

*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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