W.O.D FOR TUESDAY 6/18/13

Bar Bell Warm up

Snatch Progression

Staring from the hang position. 3 Hang power Snatch

3 from above the knee to hang power snatch

3 from the ground.

repeat this process 3 times/

W.O.D

15 minute count down clock

5 MUSCLE UP

20 DOUBLE UNDER

20 TOES TO BAR

20 DOUBLE UNDER

20 HAND STAND PUSH UP

20 DOUBLE UNDER

20 CHEST T0 BAR

20 DOUBLE UNDER

20 BOX JUMP 24/20

WITH ANY REMAINING TIME. AS MANY REPS AS POSSIBLE. 155/115 CLEAN AND JERK

Testimonials

*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

Quick Contact Information

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