Thursday 11/17/2016

3 rounds not for time

  • 10 Air squats
  • 20 Foot handstand walks or 30 sec holds
  • 5 Strict pull ups
  • 10 V-ups

BBW: EMOM 10 (start at 60% to 70% go up as form permits)

  • 1 Power Clean
  • 1 Push Press
  • 1 Push Jerk
  • 1 Split Jerk



For total reps: (Score both WOD’s separately)(Post reps in zen planner)

2 rounds of:

  • 1 minute Max reps of Snatch (135/95)
  • 1 minute Max reps of Rope Climbs
  • 1 minute Max reps of 50 foot Shuttle Runs

1 min rest


For total reps:

2 rounds of:

  • 1 minute Max reps of Power Cleans (185/130)
  • 1 minute Max reps of Burpees over the bar
  • 1 minute Max reps of 50 foot Shuttle Runs


*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

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