W.O.D FOR THURSDAY 11/20/2014

WEEKLY WARM UP

BBW

SNATCH COMPLEX  15 MIN

WORKING FORM FOR THE FIRST 5 REPS W BAR OR PVC ONLY. PERFORM  1 COMPLEX OF THE FOLLOWING,   SNATCH FROM THE HIGH HANG, FROM THE KNEES, FROM THE GROUND.

SPEND THE NEXT 10 MIN INTRODUCING WEIGHT TO THE LIFT.  INCREASE WEIGHT EA SET IF FORM ALLOWS.

W.O.D

ASCENDING TOES TO BAR  + 1,  50 FT SHUTTLE RUN   EMOM

LHI FROM THE BARS TO THE OPPOSITE WALL AND BACK

LHII FROM THE BARS  TO MIDWAY ACROSS AND BACK

EX:

1ST    MIN. 1 TOE TO BAR  1 SHUTTLE RUN

2ND MIN. 2 TOE TO BAR  1 SHUTTLE RUN

3RD MIN. 3 TOE TO BAR  1 SHUTTLE RUN

AND SO ON TILL YOU CANT COMPLETE WITHIN 1 MIN.

WHEN YOUR OUT, YOU MUST PERFORM  AIR SQUATS  EQUAL TO THE ROUNDS STILL ACTIVE

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

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949