W.O.D FOR THURSDAY 7/31/2014

WEEKLY WARM UP

BBW

SNATCH PROGRESSION 20 MIN

STARTING FROM THE HIGH HANG POSITION. SNATCH, LANDING IN THE FULL SQUAT. THEN FROM THE HANG POSITION (JUST ABOVE THE KNEES) LANDING IN THE FULL SQUAT POSITION THEN FROM THE GROUND, SNATCH LANDING IN THE FULL SQUAT. THESE MOVES ARE LESS ABOUT THE WEIGHT AND MORE ABOUT WORKING FORM. GO THROUGH THE SET WITH BAR ONLY FIRST THEN INCREASE WEIGHTS WITH EACH SET AS FORM PERMITS.

W.O.D

10 MIN AMRAP

21 KETTLE BELL SWING 55/35

15 WALL BALL 20/15

9 ALTERNATING LUNGE STEP FROM THE FRONT RACK POSITION 115/75

 

 

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