W.O.D FOR SUNDAY 11/30/2014

NEW HOURS GO INTO EFFECT THIS MONDAY, DECEMBER 1ST

TEAM WOD

DECK OF CARDS FOR TIME

HEARTS BOX JUMPS OR BOX STEPS 24/20

DIAMONDS PUSH UPS

CLUBS AIR SQUATS

SPADES SIT UPS

1st FIRST JOKER 450 METER RUN (EACH ATHLETE FROM THE TEAM RUNS)

2ND JOKER TEAM 800 METER ROW (ITS COMBINED, TEAM DECIDES WHO ROWS FOR HOW LONG)

IN A TWO PERSON TEAM YOU EACH DECIDE HOW TO BREAK UP THE REPS.

IN A 3 PERSON TEAM YOU WILL WORK LIKE A TWO PERSON TEAM. THE 3RD ATHLETE WILL SHADOW ONE. EX : FRANK, LARRY AND JOHNNY PIPES ARE A TEAM. THEY FLIP OVER KING OF CLUBS. FRANK SAYS HE’LL DO 8 AIR SQUATS, LARRY HAS TO DO 4 SQUATS. JOHNNY PIPES SHADOWS LARRYS MOVES AND ALSO DOES 4.

NUMBERED CARDS ARE THEIR NUMBERS

JACK, QUEEN, KING = 12 REPS

ACE = 11 REPS

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*,

Quick Contact Information

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