Saturday, March 12, 2016

Saturday, March 12, 2016
WARM UP 3XS
200 Meter Run
10 Air Squats
10 Burpees
10 Wall Balls
STRENGTH
EMOM 10
1 Hi Hang – 1 Hang – 1 Full @ 70% on odd minute
even minute 10 bar facing burpees.
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WOD
From rack to rack will count as 1 shuttle run.

Starting at 1 shuttle for the 1st min and adding 1 every minute then on even minutes you will do 5 Pull Ups and odd minutes you will do 5 Toes to bar.

Min 0-1 – 1 shuttle run and 5 KB Swings (53/35)
Min 1-2 – 2 shuttle runs and 5 Toes 2 Bar
Min 2-3 – 3 Shuttle runs and 5 KB Swings
Min 3-4 – 4 shuttle runs and 5 Toes to bar
etc………………..

When you fail you will do 5 burpees every minute until the last athlete finishes.

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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Phone: 516-308-4070
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