WOD for Friday 3/25/2016

**Friday night at 8PM we will be doing the final CrossFit Games Open WOD 16.5. If you haven’t made it down yet we could use the motivation of the Lighthouse Family cheering us on.**

I did not program 16.5 due to Friday’s WOD having Thrusters in it.

Warmup x 2

  • 10 Air Squats
  • 10 Supermans
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Walking Lunges
  • 10 C2B Pull Ups
  • 20 Ft Handstand Walk

BBW: Back Squat 3 x 5 @ 70% + 25lbs (If you did not complete Monday’s reps do not advance to 25lbs stay at 20lbs or wherever you were able to complete the required reps.)

Strict Pull Ups 3 by max reps. (if over 15 reps add weight)


Benchmark WOD “Mary”

20 min AMRAP

  • 5 HSPU
  • 10 1 legged squats
  • 15 Pull Ups




*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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