Author Archives: CrossFit Lighthouse

Saturday 2/17/18

Workout from Uncle Billy. Warm Up 50 Lateral jumps over Barbell 25 Push Ups WOD:HERO DAY!!! with a partner, get as far as you can in 40 minutes of…… RANDY 75 Snatches 75/55 SEAN: 10 Rounds 11 C2B Pull ups … Continue reading

Posted in WOD |

Friday 2/16/18

Stan practicing his muscle ups Warm Up *With an empty Barbell 3 Rounds 5 Front squats 10 Strict Press 5 Back Squats 10 Good Mornings  Barbell Conditioning 12 Min EMOM 6 Power Cleans  (155/105)  WOD 4RFT: 21 Wallballs (20/14) 18 … Continue reading

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Thursday 2/15/18

“Boohoo the workout was very hard today. I’m going to nap instead of working out tomorrow”-Lazy Lizzy Don’t be Lizzy. Come workout! Warm Up 3 Rounds 10 Air Squats 10 Push ups 10 Supermans Gymnastics Conditioning  18 HSPU Rest 1:30 … Continue reading

Posted in Uncategorized, WOD |

Wednesday 2/14/18

VALENTINES DAY BROMANCE. Warm Up *With an unloaded barbell 3 Rounds 5 OHS 8 Strict Press 8 Snatch Grip Deadlifts (Stop at mid shin. Don’t go to ground with unloaded barbell) 8 Good Mornings Barbell Conditioning 12 Min EMOM 6 … Continue reading

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Tuesday 2/13/18

Compliments of Girl Ryan (aka Ryan Kenney) Warm Up 3 Rounds 5 Burpees 10 Push Ups 10 Sit ups Skill Take 10 minutes to work on HSPU technique. If you can do HSPU, work on Handstand Walking. Strict Press 3×10 … Continue reading

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Monday 2/12/18

Monday 2/12/18 Warm Up 4 Rounds 8 Ring Rows 8 Push ups 8 air Squats Gymnastics Conditioning (STRICT ONLY) 14 Strict Pull-Ups Rest 2:00 12 Strict Pull-Ups Rest 1:30 10 Strict Pull-Ups Rest 1:00 8 Strict Pull-Ups Rest :30 6 … Continue reading

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Sunday 2/11/18

Warm Up 3 Rounds 10 Air Squats 10 Push ups 10 Supermans    Partner WOD 1 20 Min AMRAP 12 Kettlebell Swings (53/35) 10 ALT Lunges with KB 8 Goblet Squats Partners can only switch after completing one round.   … Continue reading

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Saturday 2/10/18

Warm Up 1 min sit ups 1 min v ups 1 min sit ups 1 min tuck ups 1 min sit ups 1 min crunches   WOD (for time) 27-21-15-9 Cal row Hand Squat cleans (95/65)   Accessory Work 5 … Continue reading

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Friday 2/09/18

Warm Up 5 Min AMRAP 10 Ring Rows 10 Air Squats 20 second HS hold   Strength Back Squats 6×6 @70%   WOD Every 3 minutes for 21 minutes 18 Burpees 15 pull ups 12 Deadlifts (225/155)

Posted in Uncategorized, WOD |

Thursday 2/08/18

Warm Up 3 Rounds 30 Cal Bike Rest 1 minute between sets BBW 8 minute EMOM 7 Power Clean @70% 7 Bench Press @70% WOD 50, 40, 30, 20, 10 Wall Balls (20/14) T2B DU’s

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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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2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949