Monday 1/12/2015

Weekly Warmup x 2

  • 10 Clapping Push Ups
  • 10 OHS (45/35)
  • 10 C2B Pull Ups or Muscle Ups
  • 10 Strict T2B
  • 30 Double Unders
  • 20 Ft Handstand Walk

BBW: Tabata Thrusters (95/65lbs) Score is total reps

Hero WOD


21, 15, 9 reps of:

  • Handstand Push Ups
  • Ring Dips
  • Push Ups

Box Throwdown Rematch with Lighthouse

WOD#1 Team of 2 Female/2 Male – will add up total score for each division

Complex Ladder

EMOM – Each athlete must alternate the 2 movements every minute. One Athlete performs 10 burpees over bar, when and only when the 1 athlete finishes the burpees, the other teammate can start the complex:

Squat Clean Anyhow – Shoulder to Overhead; – Allowed – Power Squat Clean, Hang Squat Clean, (no squat clean thrusters; must establish control at end of clean in a standing position before moving on to shoulder to overhead) .

Shoulder to Overhead – Strict Press, Push Press, Push Jerk, Split Jerk

When the athlete fails at a weight the complex is over for that team, but the athlete that performed the complex portion is allowed to complete as many deadlifts as he can to earn extra points and break any possible ties in the remaining time of that minute.

Weights start

Women Scale – Starts 55lbs – end 145lbs.

Women Rx – Start 75lbs – end 165lbs.

Men Scale – Start 95lbs – end 165lbs

Men Rx – Start 135lbs – end 255lbs


WOD #2 Male and Female

*Partners must tag in in order to begin movements

Karen 150 Wall Ball which can be divided up with between the team (20/14)(18/12)


Double Grace – 60 Clean and Jerks (135/95)(115/75)


WOD #3 Partner Gauntlet (90 second intervals there must be a partner change – tag in) 18 Min AMRAP

8 Kettlebell Swings (70/53)(53/40)

10 Burpee Box Jumps

12 Thrusters


WOD #4 20 Min AMRAP

Each Athlete is responsible for performing a round. Score is based on total amount of Rope Climbs

50 Double Unders

15 Hang Cleans (95/65)(65/45)

50 Foot Sled Drag (170/115)(135/60)

1 Rope Climb (accumulate Rope climbs every round)




*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*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949