Monday 10/6/2014

Weekly Warmup: 2 rounds

  • 10 Clapping Push Ups
  • 10 Ring Rows
  • 10 OHS w/ PVC Pipe
  • 20 Foot Handstand Walk
  • 3 Pistols ea. leg


  • Back Squats 3 x 10 reps @ approx. 75% to 80%. Rest 2 mins bet sets
  • Front Squats 3 x 10. Rest 2 mins bet sets


For time:

  • 25 Burpees
  • 25 Power Cleans (135/95)
  • 25 Burpees

EMOM: 7 Wall Balls (20/14)

On “go” start doing the burpees. Then after a minute, interrupt whatever you’re doing to do the wall balls. After you drop the ball, pick up where you left off for another minute.


  • Firebreather Men: 6 minutes or less. Women: 8 minutes or less.
  • Excellent Men: 7 minutes or less. Women: 9 minutes or less.
  • Good Men: 8 minutes or less. Women: 10 minutes or less.
  • Fair Men: 9 minutes or less. Women: 11 minutes or less.



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